pend too many efforts to keep fit? Feel lack of time for training? There is an alternative exercising technique that helps to lose weight.
Pay your attention to the super effective exercise burpee. It involves the work of all the muscles, raises the pulse and allows you to burn a huge amount of calories. People are interested who lost weight doing burpees.
Accordingly, when it comes to intensive burning of calories and losing weight in a short time, you need to do burpees.
See the number of calories burned by bodyweight for burpees:
|kcals per Burpee||0.95||1.03||1.11||1.19||1.27||1.35||1.43||1.51||1.59|
Besides, this efficient set of fitness movements assists to develop the muscles, remove extra fat, and progresses your physical form and strength. Additionally, it challenges the lungs and improves general endurance.
Nowadays, burpee consists of 5 individual exercises:
Namely, they are squat, jump, push-up, again jump, then next squat and at the end a quick jump. From the first point of view, these are rather simple motions. However, in practice, it is not so easy to do it correctly.
1. Calories burned doing burpees
Want to know the best part?
Burpee is known as one of the highest intensity exercises. We associate it not only with the body shape improvement. But athletes recognize its effectiveness in weight loss. Therefore, the question about how many calories do burpees burn is interesting for many people.
However, it’s not easy to reply in one sentence.
Additionally, the kind of burpee influences the number of spend calories in minutes. Of course, you’ll spend more calories doing a burpee at high speed and with additional weight.
The average index of calories do burpees burn
So let us consider the average index of calories do burpees burn. The experts estimated that 1 burpee burn about 1.43 calories.
How do they calculate?
The scientists took into account the average weight of 80-82 kg or 180lb. As it was already mentioned burpee energy consumption increases with its speed.
If you make seven burpees per minute you can spend 10 calories. Accordingly while doing forty repetitions you’ll burn 50 calories in five minutes. And five burpee sets for five minutes each one can burn up to 250 calories.
Let’s go on to play with fat burning figures.
One hour burpee exercising can burn about 600 calories. Note that many people can do 10 or even 20 burpees per minute. Definitely, it depends on their physical level and experience. Of course, there are higher results and speed. But remember about common sense.
- So rather roughly the 155 lbs person will lose between 40 – 70 calories. Again the result depends on fitness level, weight, age, and tempo.
Top calory burning factors
As we see the amount of calories burpees burn is diverse. So the replies to the question about how many calories do 50 burpees burn are also different. As faster you do the burpees set you to burn more calories.
Of course, one burpee calories burning is just a sample. The same we can say about 50 burpees.
As we already mentioned the burpee pace is crucial.
Suppose you perform 7 burpees per minute. In this case, 1 set will burn approximately 1.64 calories for a 90kg person. So performing 50 burpees same weigh will lose 82.02 kcal.
It is clear that the higher is the speed more calories are consumed in the amount of time. Surely 10 burpees for one minute spend more energy even for one circle.
But the most important conclusion is that the burpee complex is high intensive exercising. So it’s helpful for fat and calory reducing. Accordingly, it belongs to weight loss workouts.
What do the fitness experts say?
Typically 1 minute of burpee burns roughly 10 calories. However, the indication could be higher or lower. The results are connected with the bodyweight mostly. Of course, the number of burnt calories could be higher in the case of overweight. And they are lower if a person is slimmer. Besides the heart condition is good.
We can use this 10 calories per minutes as the sample. Imagine, you do 1 burpee every 3 seconds, it is 20 ones per minute. Thus you will do 50 burpees for 2.5 mins. Accordingly, you will burn 25 calories. Of course, it’s approx.
Here is one of the burpee challenge. Firs consider our fitness level. Perform 10 sets of the burpee. The rhythm is 1 min burpees and 1 min recovery. Definitely, it’s a perfect workout. The additional bonus is the body goes on burning the same amount of calories after the end of exercising.
2. Burpees for weight loss
Of course, one burpee calories burning is just a sample.
The same we can say about 50 burpees. But the most important conclusion is that the burpee complex is high intensive exercising. So it’s helpful for fat and calory reducing. Accordingly, it belongs to weight loss workouts.
On the other hand:
One of the burpee handle-bar is the speed. As faster you work more sets you do. So you spent more calories and lose weight faster. But the quality is before the quantity. So it’s better to do less but with the right technique. Increase the tempo step by step.
Increasing of calorie consumption in burpees
There are diverse ways to increase fat burning effect and efficiency of the burpee.
- One of them is using extra or additional weights. For instance, they can take the dumbbells. Accordingly, you can vary the desired weigh.
- The other option is exercising with the weighted vest. Perform the pull-ups instead of the jumping up. When jumping up, you can try to pull your legs. It will also bring more effect. The med ball is not bad for changing the load. Hold it above the head when jumping up.
- Also, you can make a turn of 90 or 180 degrees during jumping up. Diversify the push-ups to increase the sweat effect. Vary the width of arms. Push-up with one leg supporting. Raise the other one as high as possible. But keep it straight.
Include burpee to the circular training or supersets.
It will boost weight loss. or supersets. The base of circular training is a cycle of 6-7 exercises for different muscle groups.
Supersets are combinations of double exercises. Athletes perform them with maximum speed. They can also use the weights. Usually, one workout includes 4-5 supersets.
For example, you can pair burpee and squats.
The other combination could be burpee and running on the spot. First running with high knees raised, then burpee. So you alternate this pair 3-4 times. Then you manage the next couple of exercises.
Note that supersets are for people with good fitness experience. So, it’s worth if the coach advises the amount of time, sets combination and reps.
- Burpee for a beginner: 4 sets of 2 minutes with 1 minute of rest between sets
- Complex for experienced athletes: 6 sets of 3 minutes each with 1 minute of rest between sets
How many calories do people need to burn for weight loss?
Now we know average and approx how many calories do burpee burn. But let us talk about how many calories you need to spend on the weight loss.
You seriously want to reduce the weight or be in a good fit.
So it’s crucial to know the vitally required calories. And what amount of them it’s necessary to burn. We all know that the body needs calories for normal functioning. We get them from the food.
Then the body spends the calories on their life activities. For example for breathing, working even sitting we need the energy. But how many calories we need to keep them in balance and harmony.
Of course, more activity guarantees a stable weigh. If your target is weight loss you need to spend more calories. The main question is to define the calories you need, the calories you get and the calories you spend.
The experts offer the average daily limit
- Inactive lifestyle: from 2000 to 2400 kcal Moderately active lifestyle: from 2200 to 2800 kcal
- Active lifestyle: 2400 – 3000 kcal
- Inactive lifestyle: 1600 – 2000 kcal
- Moderately active lifestyle: 1800 – 2200 kcal
- Active lifestyle: 2000 – 2400 kcal
Of course, it depends on age. The older people are the fewer calories they need.
3. Basal Metabolic Rate Calculators
These are rather average calculations:
Very often people use special calculators to get more concrete data. Different factors are taken into consideration. Finally, it helps to get more accurate results.
In other words, everybody should know and control their BMR index or Basal Metabolic Rate. There are three well-known formulas which assist to know your BMR.
Basal Metabolic Rate
Very often the ambient temperature influences it as well. Below there are some most common ways how to calculate the necessary energy consumption per day.
The Harris-Benedict formula
The first one is the Harris-Benedict formula. James Arthur Harris and Francis Gano Benedict introduced it in 1919. They offer to calculate the basal metabolic rate (BMR).
Women: BMR = 655.1 + 9.6 * body weight (kg) + 1.85 * height (cm) – 4.68 * age (years)
Men: BMR = 66.47 + 13.75 * body weight (kg) + 5.0 * height (cm) – 6.74 * age (years)
As usual, this Harris-Benedict formula is mainly accurate with for people who are physically active. Besides this formula requires the level of physical activity. This physical activity rate classifies:
- Minimal activity rate – 1.2
- Might load 1-3 times a week – 1,3
- Workouts 3-5 times a week – 1.6
- Daily workout – 1.7
- Hard physical work, training 2 times a day – 1.9
For example: A 33-year-old woman with weight 55 kg, height 170, minimal physical activity requires (665 + (9.6 × 55) + (1.8 × 170) – (4.7 × 33)) × 1.2 = 1985 kcal per day.
Up to the 1990s, it was the only calculator. But the changes in people’s lifestyle show that the results are about 5–10% higher. And this indicator is the higher, the higher is the weight of the person.
Mifflin St. Jeor formula
Next one is Mifflin St. Jeor formula. It is a modern method to define BMR. This formula appeared in 1990 according to the request of the American Dietetic Association (ADA).
What’s the bottom line?
It accurately calculates healthy calories intake in rest. As for today, this formula is considered the most accurate. Use the Harris-Benedict activity rate to get the exact data.
Women, BMR = 9.99 × weight (kg) + 6.25 × height (cm) – 4.92 × age – 161;
Men, BMR = 9.99 × weight (kg) + 6.25 × height (cm) – 4.92 × age + 5.
The example: A 33-year-old woman with weight 55 kg, height 170, minimal physical activity requires (9.99 × 55 + 6.25 × 170 – 4.92 × 33 – 161) × 1.2 = 1546 kcal per day.
Tom Venuto calories calculator
The third BMR formula is very popular among the athletes. The bodybuilder and fitness trainer Tom Venuto developed it in 2005
Men : 66 + (13.7 × weight in kg) + (5 × height in cm) – (6.8 × age in years)
Women: 665 + (9.6 × weight in kg) + (1.8 × height in cm) – (4.7 × age in years)
Also, you need to multiply the result by the Harris-Benedict activity rate. The result obtained by this formula also requires multiplication by the Harris-Benedict coefficient.
The example: A 33-year-old woman with weight 55 kg, height 170 and minimal physical activity requires (665 + (9.6 × 55) + (1.8 × 170) – (4.7 × 33)) × 1.2 = 1985 kcal per day.
At the present time, you can get all the calorie information very easy. The variety of fitness gadgets and healthy apps help you to determine the data about your body composition.
Smart scales assist to count the calories
You can use Body Smart scales such as Withings Body Cardio Wi-Fi Smart Scales that will always help you. So you know how many calories you need. Without any problem, you can find your food energy value. And finally, accept the amount of calorie to be burnt.
If you want to lose weight:
You need to consume fewer calories than your body burns. But the other ways is to burn more calories than you consume.
How to burn the calories? How many calories burn different activities?
It’s clear that Active life and exercising is the best way to be in fit. Let us see what amount of calories do different activities consume.
Here are the activities that burn calories:
As we already find out the burpee burns about 10-16 calories. It’s one of the best workouts for weight loss. The other sports and activities will also help to be in a great fit.
Of course, you can spend calories, even doing nothing. For instance, 8 hours of sleeping burn 360 calories. You also can spend 20-40 calories by laughing for 10 minutes.
But, as everybody knows, intensive exercising burns extra calories much faster. Here are some samples of fast fat burning activities that assist to reduce the calories and weight accordingly.
- Running & jogging
In average light running takes away about 490 kcal per hour.
- Rowing machine
Harvard scientists confirmed that an 84-kg man can burn 377 calories in half an hour of hard rowing. Accordingly, it is 12.5 calories per minute. Rowing involves the muscles of the arms, legs, and back. Try rowers 400-500 lb weight capacity for more result. So this is an excellent full body exercise.
- Hula hoop
Hula hoop for fitness training twirling burns about 210 kcal in 30 minutes or 400-600 kcal per hour. Mostly it depends on the intensity. You can increase the results. Do it slightly dancing or stand on one leg.
Exercises with jumping rope is a rather intense fitness activity. So you can burn 170 – 205 kcal in 15 minutes. Start with 1-2 minutes of jumping rope. Make 10-15 seconds pause. Then, gradually jump up to 15 minutes a day.
If you are walking about 3.2 km per hour it burns about 175 kcal. Increasing the speed up to 6.4 km per hour remove about 440 kcal.
Swimming along the paths in the pool burns an average of 476 kcal per hour, while the most intensely burned calories are butterfly style swimming – 576 kcal per hour. Do not forget about waterproof Fitness Trackers for swimming.
Squats are in the list of fast fat burning exercises. They help to damage about 200-400 calories in half an hour. You can determine how many calories you will burn during squats. So multiply your weight by 0.095. Then multiply the result by the number of minutes you work out.
The following activities also spend extra calories
Jumping on a trampoline burns about 42 calories in 10 minutes. While one minute jumping on the spot decrease about 10 calories
Rhythmic dances including Zumba can burn about 200-300 calories per hour. See Michelle Jenneke dance who conquered the whole world by her talent!
Choose the right speed and you will be lighter for 290-430 calories in an hour.
Depending on intensity Yoga classes allow you to lose 260-400 calories l per hour.
- Battle Ropes
Workout with two parallel ropes or battle ropes can burn 10.3 calories for one minute. It’s intensity similar to burpee effect. The best fitness battle ropes for the workout are the perfect fitness tool for calorie burning.
- Tabata jumping out
The Auburn University in Montgomery investigated jumping workout according to the Tabata protocol.
The athlete intensively jumps out for 20 seconds. Then 10 seconds he recovers. This routine can destroy 13.4 calories per minute. Additionally, the set doubles the metabolic rate for at least half an hour after training.
This kind of activity is simple and burn calories. Our body spends the calories during any movements or actions in our life. Enjoy some ordinary but interesting information. Of course, it’s not a burpee, but.
- Singing in the shower washes additional 10-20 calories. It depends on how the load is your voice.
- We burn about 200 calories during 30 minutes of active sex.
- If you hit your head against a wall, you can burn 150 kcal per hour. It’s not the best way to lose weight.
- On average, brushing your teeth for 2 minutes burns 5.7 calories.
- 30 minutes pushing the trolley at the supermarket will withdraw 100calories. The heavier the trolley is, the more calories you lose.
- One hour watching TV thieves 65 energy units.
- One hour hugs can burn 70 calories.
- One minute kissing burns 2-4 calories.
- Walking with the dog for 30 minutes burns about 100 calories.
- Lower temperature decreases our calories.
- Chewing gum helps to burn about 11 calories per hour.
- You can burn up to 350 calories daily by fidgeting on a chair.
- You send away 40 calories per hour when write and send SMS messages.
- Eating standing burns 132 kcal per hour in a person weighing 65 kg.
- Sleeping naked burns more calories than sleeping in clothes. Because you need more calories to warm the body.
4. The right way to do burpee
However, people split their approach to Burpee:
Some of them like it but many ones scare it. In spite of different opinions it effectively burns fat and tightens the body.
Currently, there are so many types and variations of the burpee. At the same time, the athletes perform classic burpee in the following way:
- Start with standing straight. Jump your feet shoulder apart. Deep squat till you can put your palms on the floor.
- Then transfer the body weight on the hands. Next jump to the plank position. Perform the push-up.
- After that jump and return to the squat. And the last one, jump up to standing position. You can complete the burpee by clapping your hands with clap overhead.
How did the burpee start?
Just to remind:
The burpee appeared around 1939. Firstly the author Royal Huddleston Burpee used it as a fitness test. It was one of the ways to check the physical condition of common people. Then, very often it was used in the army.
The idea was to compare the heart rate before and after the intensive exercises. Within the years this workout became popular all over the world due to its possibilities to improve the body and weight loss.
What are the main benefits of the burpee? Why do burpee useful?
First of all the whole body works in the desired direction. Secondly, the arms, shoulders, spine, the back, and legs become stronger. Thirdly it can burn a lot of calories. Next, it helps to improve the cardiovascular system.
Additionally, burpee encourages endurance and strength.
The very important reason you can change it to meet the personal fitness levels. As we mentioned, there are different variations of the burpee. Everybody can find the available level of difficulty. But all of them make you sweat.
- Start with short 1-1.5 minutes sets. Try to make maximum reps. But if you feel that it is beyond your power slow down the pace.
- Breathe correctly: inhale while laying down, Exhale during the push-up. Again inhale on rising. And only exhale when you jump out.
- Perform burpee in the morning. It provides better metabolism acceleration.
- Do burpee regularly, preferably every day
- Do not forget to drink enough water
Scientists at the Canadian Queens University decided to find out how effective these exercises are. They conducted an experiment. So, 22 students- girls participated in it. The girls performed 4 workouts per week for 4 weeks.
Group A used the treadmill for 30 minutes. They tried to support the load at 85% of the maximum heart rate.
Group B performed 8 sets of burpy for 20 seconds. The break was 10 seconds between the sets. only According Tabata scheme, it was only 4 minutes full body workout.
As a result:
Both groups improved their level of aerobic fitness. The 7-8% range was equal for both groups. It means that 4 minutes burpee has the same effects as 30 minutes of boring cardio.
So the conclusion is that during less amount of time you can get a high-intensity workout. And accordingly, you burn much more calories per minute compared to the other cardio training.
A reasonable approach to weight loss is a balance of the diet with a calorie deficit and exercises. The target should be realistic and safe. Do not try to burn calories by the thousands in one day. Work out regularly and increase the intensity gradually.
As a result:
The training progress will stop. No doubt burpee has great benefits. Also, you can alternate it with jogging in the park and strength exercises in the gym. The main thing is the right technique, pace, and load.