Can You Lose Weight by Only Doing Burpees?


Burpees are a full-body workout, getting you moving from your head to your toes as you go from a push-up position to a leap in the air and back. This may not seem like it is difficult, but after doing a few in a row, you will understand why this is a popular fat-burning exercise that people use on its own or as part of their workout routine.

Certainly, you can lose a certain amount of weight by only doing burpees. Burpees target many of your body’s major muscle groups, helping you burn calories while building endurance and strength. It is a great cardio exercise that will help you to burn calories and fat and help you lose weight.

Cardio, including burpees, is an effective way to boost weight loss. This activity alone can help you lose weight, but when you combine increased physical activity with diet changes, you will lose weight at a faster rate. Still, you will notice a difference in your body even within the first month of integrating burpees into your daily fitness routine. Read on to learn how you can lose weight only by doing burpees.

Why Burpees Help You Lose Weight

Burpees help you to lose weight because they work out your entire body. In fact, this simple exercise will help to strengthen your leg, glute, hips, arms, abdominal, shoulder, and chest muscles all at the same time! This exercise is challenging and efficient, but it is good for all levels of physical fitness, from the novice to the triathlete and everything in between.

If the benefits of a full-body workout are not enough, there are even more perks of doing burpees, and below are three of the most important that can help you to get started.: 

Burpees burn calories and fat

Burpees improve your cardiovascular health 

Burpees require no fitness equipment

Many people have shared their stories about how burpees have helped them on their weight loss journey. One man lost more than 10 pounds in 30 days just by doing 25 burpees a day. That is one powerful exercise, and the sooner you see results, the more likely you are to stay with it. 

The benefits listed above are only the beginning, but let us do a deeper dive into these perks so you understand the incredible impact of even just 20 minutes of burpees daily can have on you and your health.

Burn Calories and Fat

The amount of calories you can burn when doing burpees varies by a number of characteristics, including your weight, age, gender, the intensity of your exercise, and more. The table below breaks down just how many calories you burn if you do burpees for just one minute non-stop.

WeightCalories
125 pounds10
155 pounds12.5
185 pounds15

Now, multiply that by how many minutes you plan to do burpees. If you are 155 pounds and do burpees for 10 minutes, you will burn about 125 calories. Over time, your stamina will build up, and you will be able to do even more at a single time. The above is an estimate, but it gives you a good idea of what you can expect when you are doing burpees.

The more you do per minute will determine how many calories you burn, so pushing a little bit harder will positively impact your workout in measurable ways.

Improves Cardiovascular Health

Cardio may not be your go-to exercise, but it does provide incredible health benefits. These can have long-lasting effects on your health, so it is suggested that you integrate cardio into your daily routine. 

Some of the best health benefits of burpees (and cardio in general) include:

Helping improve your blood flow, improving your circulation while lowering your blood pressure.

Strengthening your heart and lungs, lowering your risk of developing heart disease, diabetes, and other diseases. 

Improving your brain function thanks to the increased levels of oxygen pumping through your body while also positively impacting your cholesterol levels. 

Burpees are a high-intensity, calisthenic workout, which is why you get a lot of great benefits from doing them. The health benefits listed above are the big ones, but there are many more that come with doing increased cardio.

No Equipment Needed

One of the best parts of burpees is that you do not need any equipment to do them! You get all these great benefits just by doing the exercise. So even if you have a few minutes and want to get your blood pumping between meetings, you can do a couple of burpees. 

The only things you need are yourself and enough room to move from pushup position to jumping and back down again. It is a simple, repetitive motion, but one that will get your heart pumping and get you moving and energized for the day ahead.

Fitness equipment only comes into play if you want to make your burpees more challenging. You can add weights, exercise balls, boxes, resistance bands, and more. You can get creative as you look to challenge yourself once you have mastered the basic burpee with these fitness accessories, but you do not need to. You will notice a change in your body from the basic burpees.

How to Do a Burpee to Lose Weight

Burpees look easy enough, but it is important to have the right form to prevent any injuries. You can always modify it to make the burpee easier or more challenging, depending on your comfort level, and below are the steps on how to do a basic burpee. 

  • With your feet shoulder-width apart, start in a squat position.
  • Move toward the ground, lowering your hands in front of you. They should be inside your feet.
  • Put your weight in your hands and kick back into a pushup position. Make sure to keep your back straight and your butt down.
  • Do a pushup.
  • Jump back into your starting position.
  • Reach your hands over your head as you stand and jump slightly.
  • Repeat as many times as you want.

In general, you will be burning 10 calories for every minute of burpees that you do, so keep that in mind when you decide how many burpees you want to complete in a given session. Burpees can be your full workout or as part of your high-intensity interval training (HIIT) workouts. The more cardio you do, the more you will get your blood pumping and you will see the benefits in no time.

If at any time you feel uncomfortable doing a burpee, do not be afraid to modify it. You can not do the pushup or squat, start on your knees, and so much more. Modify it as you need to until you work up the stamina to complete the full exercise. This is intended to be a fun and challenging way for you to lose weight, and you should never be in pain. If you are, your body is telling you that something is wrong.

Burpees as a Weight Loss Tool

Adding exercise to your daily routine will add many benefits to your life. You will lose weight, your skin will be glowing, and you will see many positive health benefits. Burpees are a great addition to your existing routine or as a starting off point on your health journey because they will work your entire body.

The movements are simple, and there are no tools needed to do the perfect burpee. As you become more advanced, you can level up to integrating fitness equipment, but it is not needed to work your entire body from head to toe. Burpees are a great cardio workout and will be a fantastic weight-loss tool. If you want to lose even more weight, consider changing your diet too. 

Sources:

https://www.healthline.com/health/how-to-do-a-burpee#how-to

https://www.healthline.com/health/how-much-cardio-to-lose-weight#:~:text=Adding%20cardio%20to%20your%20routine,%2Dmonth%20period%20(%201%20)

https://www.menshealth.com/fitness/a30531021/burpees-every-day-workout-video-youtube/

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