MET Value for Burpees — Vigorous, HIIT Circuit & Calorie Reference
The MET value for burpees is 8.0 (Compendium code 02050, vigorous calisthenics). Complete reference: calories per minute at 69 kg and 70 kg, HIIT circuit MET values, and official Compendium citations.
The MET value for burpees is 8.0 (Compendium of Physical Activities, code 02050 — vigorous calisthenics). This applies to vigorous-effort burpees; a moderate-vigorous HIIT circuit including burpees is listed at 7.5–8.0 MET depending on effort level. One minute of burpees at 8.0 MET burns approximately 9.3 calories for a 70 kg person and 9.2 calories for a 69 kg person.
For a personalized calculation based on your exact weight and workout duration, use our Burpee Calorie Calculator.
MET Value for Burpees by Effort Level
The Compendium of Physical Activities categorizes burpees under vigorous calisthenics. The table below shows the official MET values with their Compendium codes for burpees and related exercises.
| Effort Level | MET | Compendium Code | Example |
|---|---|---|---|
| Moderate calisthenics | 3.5 | 02010 | Light bodyweight exercises |
| Vigorous calisthenics | 8.0 | 02050 | Burpees, push-ups, vigorous effort |
| HIIT bodyweight circuit | 8.0 | 02048 | Burpee circuits, CrossFit WODs |
| Jumping rope HIIT | 10.0 | 11580 | Jump rope intervals |
| Maximum effort | 10.0–12.0 | — | Elite-pace continuous burpees |
The standard MET value for burpees in most fitness research is 8.0 (vigorous calisthenics). At a moderate pace or in circuits with rest periods, effective MET drops to 7.0–7.5 depending on work-to-rest ratio.
MET Value for Burpees: Moderate vs Vigorous Effort
| Effort Description | MET Value | Heart Rate (% max) | Sustainability |
|---|---|---|---|
| Light pace, frequent breaks | 4.0–5.0 | < 55% | Easy, could talk freely |
| Moderate effort, steady pace | 6.0–7.0 | 55–70% | Conversational possible |
| Vigorous effort (standard) | 8.0 | 70–85% | Limited conversation |
| High-intensity, fast pace | 9.0–10.0 | 80–90% | Very difficult to talk |
| Maximum effort, elite pace | 10.0–12.0 | > 90% | Unsustainable |
Calories Burned Per Minute Doing Burpees by Body Weight
These values use the official Compendium MET of 8.0 for vigorous calisthenics. Formula: MET × weight (kg) ÷ 60.
| Weight | Cal/min (8.0 MET) |
|---|---|
| 55 kg (121 lb) | 7.3 |
| 60 kg (132 lb) | 8.0 |
| 65 kg (143 lb) | 8.7 |
| 69 kg (152 lb) | 9.2 |
| 70 kg (154 lb) | 9.3 |
| 75 kg (165 lb) | 10.0 |
| 80 kg (176 lb) | 10.7 |
| 85 kg (187 lb) | 11.3 |
| 90 kg (198 lb) | 12.0 |
These figures represent active burpee time only. Rest periods between sets are not included. For HIIT workouts with 1:1 work-to-rest ratios, divide the total by approximately 2.
Calories Burned Doing Burpees by Duration
Calculated at 8.0 MET. Columns show calories for a 69 kg and 70 kg person — the two most common body weights in search queries.
| Duration | 55 kg | 60 kg | 69 kg | 70 kg | 80 kg | 90 kg |
|---|---|---|---|---|---|---|
| 10 min | 73 cal | 80 cal | 92 cal | 93 cal | 107 cal | 120 cal |
| 15 min | 110 cal | 120 cal | 138 cal | 140 cal | 160 cal | 180 cal |
| 20 min | 147 cal | 160 cal | 184 cal | 187 cal | 213 cal | 240 cal |
| 25 min | 183 cal | 200 cal | 230 cal | 233 cal | 267 cal | 300 cal |
| 30 min | 220 cal | 240 cal | 276 cal | 280 cal | 320 cal | 360 cal |
Burpee HIIT Circuit MET Values
When burpees are part of a HIIT circuit with other bodyweight exercises, the effective MET depends on the exercise mix and rest intervals.
| Circuit Type | MET | Description |
|---|---|---|
| Moderate bodyweight circuit | 5.0–6.0 | Burpees, squats, lunges with generous rest |
| Standard HIIT burpee circuit | 7.5–8.0 | 30 sec on / 30 sec off, vigorous effort |
| Tabata protocol (20/10) | 8.0–9.0 | 8 rounds, maximal effort per interval |
| EMOM burpees | 7.0–8.5 | Depends on reps and pace per minute |
| Continuous burpees, no rest | 8.0–10.0 | Sustained vigorous to maximum effort |
The "met value burpees hiit bodyweight circuit" classification in the Compendium (code 02048) is listed at 8.0 MET, the same as general vigorous calisthenics.
Compendium of Physical Activities — Burpee Citation
MET values in this article are sourced from the 2011 Compendium of Physical Activities (Ainsworth et al., Medicine & Science in Sports & Exercise, 2011).
| Activity | Code | MET |
|---|---|---|
| Calisthenics, vigorous effort | 02050 | 8.0 |
| Calisthenics, HIIT bodyweight circuit | 02048 | 8.0 |
| Calisthenics, moderate effort | 02010 | 3.5 |
Burpees are not individually listed in the Compendium but are classified under vigorous calisthenics (code 02050, MET 8.0), which covers multi-joint high-intensity bodyweight movements combining squats, push-ups, and jumps.
Note: some fitness calculators use a MET of 7.5 for burpees to account for rest periods within a typical workout. The official Compendium value for continuous vigorous effort is 8.0.
Use the Burpee Calorie Calculator
The tables above use a fixed 8.0 MET and provide estimates for common body weights. For a result based on your exact weight, workout duration, and intensity level, use our interactive calculator:
- Burpee Calorie Calculator — enter your weight and duration
- CrossFit Calorie Calculator — for mixed HIIT workouts
- Jump Rope Calorie Calculator — compare with 10.0 MET jump rope