Burpees
The burpee is a full‑body plyometric exercise that combines a squat, push‑up, and jump into one explosive movement. It rapidly elevates heart rate and builds both muscular and cardiovascular endurance.
Calorie Burn Highlights
280
kcal estimated
8
Vigorous
Advanced
What is MET? The Metabolic Equivalent of Task (MET) measures exercise intensity relative to rest (1 MET). A MET of 8 means this activity burns 8× more calories than sitting still. Formula: Calories = MET × weight (kg) × time (hr).
How to Do Burpees
- 1
From standing, squat down and place your hands on the floor in front of you.
- 2
Jump or step your feet back into a high plank and perform a push‑up.
- 3
Jump or step your feet back toward your hands into a low squat position.
- 4
Explode upward into a jump with arms overhead, then land softly and repeat.
✅ Form & Safety Tip
Prioritize controlled movement over speed or weight. Proper form protects your joints, maximizes muscle engagement, and reduces injury risk. If you feel sharp pain — stop immediately and consult a fitness professional.
Target Muscles
Fun Calorie Comparison
Calorie Equivalent
30 mins burns calories equivalent to 1 Chocolate Croissant (~280 kcal)
Based on a 70 kg / 154 lb person exercising at a moderate pace for 30 minutes.
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