Burpees: The Most Efficient Full-Body Exercise
Burpees combine a squat, plank, push-up, and jump into a single explosive movement. At a MET of 12.5, they are one of the most calorically expensive exercises per minute, burning 12-15 calories per minute for most adults.
Proper Form
Stand with feet shoulder-width apart, then squat down and place your hands on the floor in front of you.
Jump or step your feet back into a plank position with your body in a straight line.
Perform a push-up, lowering your chest to the floor and pressing back up.
Jump or step your feet forward to your hands, returning to the bottom of a squat.
Explosively jump up, reaching your arms overhead, and land softly with bent knees.
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Burpees on GLP-1 Medications
Burpees are an advanced exercise that GLP-1 users should only incorporate once they have built a solid fitness foundation. The intense full-body demand can be overwhelming during the dose titration phase, and the rapid position changes (standing to ground to standing) may worsen nausea. However, once stable on your dose and reasonably fit, burpees provide extraordinary calorie burn and muscle engagement in minimal time. Start with the step-back variation to reduce impact and intensity, and limit sets to 5-8 reps with adequate rest between sets.
Variations
- 1Half burpee (no push-up)
- 2Step-back burpee (step instead of jump to plank)
- 3Burpee broad jump (jump forward instead of up)
- 4Burpee box jump (add a box jump at the top)
- 5Single-leg burpee for advanced unilateral challenge
Why Burpees Are So Effective
Burpees work because they combine multiple movement patterns (squat, hip hinge, push, jump) into a continuous cycle that demands maximum effort from your cardiovascular and muscular systems simultaneously. The rapid transitions between standing and ground positions force your heart to pump blood against gravity in different orientations, creating a unique cardiovascular challenge. Research shows that 10 burpees produce similar metabolic demand to a 30-second all-out sprint. No other single exercise packs this much total-body work into so little time.
Burpee Workout Protocols
The most popular burpee workouts use time-based or rep-based schemes. For conditioning, try the "death by burpees" ladder: 1 burpee the first minute, 2 the second minute, 3 the third, and so on until you cannot complete the required reps within the minute. For fat loss, Tabata burpees (20 seconds work, 10 seconds rest, 8 rounds) provide a savage 4-minute finisher. For beginners, 3 sets of 8-10 burpees with 90 seconds rest is a solid starting point.
- Beginner: 3 sets of 8-10, 90 seconds rest
- Intermediate: 5 sets of 12-15, 60 seconds rest
- Tabata: 20s on / 10s off x 8 rounds (4 minutes)
- Death by burpees: ascending ladder starting at 1 per minute
Scaling Burpees for Your Level
Not everyone can or should do full burpees from day one. The step-back burpee removes the jump to plank, reducing impact and intensity significantly. The half burpee eliminates the push-up component. The walkout burpee replaces all jumping with controlled stepping movements. Start with whatever variation allows you to maintain good form for your target rep range, and progress to the standard burpee over weeks. Poor form under fatigue leads to lower back strain and wrist injuries.
Muscles Worked
Exercise Disclaimer
This content is for informational purposes only and does not replace professional instruction. Consult a qualified trainer or healthcare provider before starting any exercise program. Individual calorie burn varies based on fitness level, intensity, and body composition.
Frequently Asked Questions
Approximately 50-70 burpees burn 100 calories for a 150-180 pound person. The exact number depends on your pace, body weight, and whether you include the push-up and jump. At a moderate pace, this takes about 7-10 minutes.
Burpees burn more calories per minute than running and engage more muscle groups. However, running is more sustainable for longer durations. They serve different purposes: burpees for intense, short-duration metabolic conditioning; running for sustained aerobic fitness.
There is no universal number. For general fitness, 25-50 burpees per day (broken into sets) is a solid daily goal. For intense conditioning, 100 burpees for time is a common benchmark challenge. Listen to your body and ensure quality form on every rep.
Yes, using modified versions. Start with the step-back, no-push-up variation. Focus on controlled movement and proper form. As strength and endurance improve over two to four weeks, gradually add the push-up and the jump components.
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