In this blog we are going to tell you about Many Calories Does 20 Burpees Burn, so read this blog carefully to get the complete information.
Today’s generation is so health concerned as they believe in a healthy diet and exercise. This is the reason a lot of people do workouts nowadays. Even if you are not a workout enthusiast then also you may have likely heard of burpees. Burpees are high-intensity calisthenic exercises in which you do an activity that uses your body weight. Calisthenic exercises can improve not only your strength and endurance but also good coordination and flexibility. However, during workouts, many people wonder how effective this exercise is and thus usually ask how many calories 20 Burpees burn. You may know that the number of calories burnt during any physical activity varies depending on weight, intensity, and other factors. But in this article, we will provide you answer to your question along with related information that can be helpful for you while doing the burpees.
About Burpee
The burpee is a squat thrust with an additional stand between repetitions. It is a full-body exercise that is used in strength training. This moment is mainly an anaerobic exercise but if it is done in succession over a longer period then it will be regarded as an aerobic exercise. The main focus of burpees is on full-body calisthenics workouts. The purpose of the burpee is to build muscle strength and endurance in both the lower and upper body. A standard burpee exercise is done to strengthen the muscles in your legs, hips, abdomen, buttocks, chest, arm, and shoulder. So burpee is a great exercise in which you can do full body movement by working on the legs, core, and upper body, and thus it is an excellent exercise to obtain your heart rate up and blood pumping.
Benefits of doing Burpees
As mentioned above, burpees are a full-body calisthenics workout that aims to build strength and endurance but besides this, they have other health benefits also. According to a study conducted in a community in 2014, researchers found that bodyweight exercises like burpees can significantly reduce blood pressure in healthy adult women. Burpees are not only a great strength-building exercise but also they can be performed as a part of high-intensity interval training (HIIT) regimen. HIIT focuses on bursts of intense exercise which are alternated with periods of recovery. There are a lot of benefits of HIIT which have been extensively studied for various conditions including type 2 diabetes, heart health, and obesity. It is beneficial in improving cardiometabolic health and burns calories more effectively than any other form of exercise.
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How many calories do 20 Burpees burn?
Burpees are considered an advanced calisthenics move so it is important to take your time and perform them properly to avoid any injury. For instance, if you are performing a single burpee every three seconds, then you can roughly complete 20 Burpees per minute. However, as many people wonder how many calories 20 Burpees burn, let’s look into this.
For example, the weight of an American is around 171 pounds which implies that she would burn about 652 calories per hour while performing burpees whereas a man whose average weight is 200 pounds would burn 762 calories per hour. So if we break this estimation into something more practical:
- Roughly 10 calories are burned every minute while performing burpees.
- Usually, most people take around 3 seconds to do a single burpee.
- This implies that 3 seconds per burpee is equal to 20 rupees per minute and it also depends on the speed and frequency.
- So on performing 100 burpees you will burn around 50 calories.
So as per this calculation, 20 burpees will burn around 10 calories. However, the weight of your body may affect the number of calories burned during the exercise. You can understand this by the below-mentioned examples:
- A 155-pound person will burn about 1.24 times more calories in comparison to a 125-pound person.
- Similarly, a 185-pound person will burn about 1.48 times more calories in comparison to a 125-pound person.
So overall the average person can burn about 8 to 12 calories for every 20 burpees he or she will perform.
You can know how many calories you will burn while performing burpee depending on your body weight by this chart:
| Weight | Number of Burpees | Calories Burn |
| 125-pound person | 20 | 8 |
| 155-pound person | 20 | 10 |
| 185-pound person | 20 | 12 |
How to properly do a Burpee?
The easiest way of doing a proper burpee is by a full plank followed by a squat jump. The following are the step-by-step instruction to do a Burpee easily:
- Firstly stand facing forward in such a way that your feet should be hip-width apart and your arms should be at your sides.
- After that, lower yourself down into a squat by pushing your hips back and bending your knees a little. While doing such, focus on the weight of your heels rather than on the balls of your feet.
- Now lean forward and place your palms flat on the floor in front of you in such a position that your palm should be narrower than your feet.
- Jump your feet back by stretching your legs and landing on the balls of your feet. This jumping should be like a full plank and during this position also engage your abs for support. But make sure that you do not raise or sag your back.
- Similarly, jump your feet forward again until they are positioned next to your hands.
- By doing so reach up to your arms over your head, jump up, and then again reach back down to cycle through the complete move.
The above-mentioned steps are for a standard burpee. Besides this, there are also other popular burpee variations which are as follows:
- During the plank position, add a push-up.
- During the plank position, add a plank jack.
- During the standing position, add a tuck jump.
Regardless of which type of burpee variation you want to do, we will recommend you learn the proper form to avoid injury.
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How many Burpees should you do?
If you are doing a single burpee every 3 seconds then you may probably complete 20 Burpees in 1 minute. But we will recommend you to do it more slowly so that you should do 10 to 15 burpees in 1 minute instead. Moreover, different variations of the exercise may change the amount of time it takes you to do a single burpee. It also takes some time to develop a proper form or complete the full workout while performing a standard burpee. For increasing your strength and endurance you should modify your burpee by doing some adjustments. It is recommended that you should perform each move one at a time. You should step into and out of the plank rather than jump. Moreover, you should also stand to finish rather than jump to finish.
Conclusion
Burpees are great calisthenics exercises that have so many benefits. It can burn about 8 to 12 calories in 20 burpees in around 1 minute. If you’re new to workout then you should learn burpees properly to avoid injury. We hope that you found this article helpful and it has cleared all your doubts and queries related to the question and now you can perform burpees properly to burn calories.
We Hope this blog is sufficient enough to provide the information about Many Calories Does 20 Burpees Burn. Thanks for reading this blog.
