As always my athletes are the motivation for most of my articles and posts. This weekend it was taken to another level . While away with some good friends ( who happen to be part of my happy place ( City Bowl Fitness – Strength and Conditioning ), a rule was made that the word “MINE” and the number “10” cannot be mentioned without the penalty prize of 10 Push-ups. To cut a long story short the majority of my time there was spent laughing and doing Push-ups. Close to 700 if you must know.
Now I know you must be wondering “what does this have to do with burpees?”. The fact that I was doing 9+1 Push-ups every 15 minutes for the duration of my stay got me thinking that it was OK to be indulging in a little bit of weekend treats as I was probably burning negative calories the whole time anyway. As nice as that is, imagine you had to do push-ups every time you ate ?
(Drum roll please)…. BURPEE EQUIVALENCE !! Imagine, instead of reading how many grams of sugar are in that Bar-One, you saw a Burpee Equivalent to the calories you were about to consume? Would you still eat that chocolate if you had to do 254 Burpees ? That is 20 minutes of Bupees for 1 Bar-One Chocolate !
Now you are probably wondering why Burpees ? Why not a nice slow paced long run on the promenade ? Or a walk on that treadmill ? The fact that long slow paced EASY methods have the potential to burn more muscle than fat is just one reason. That is another article all on its own . People are realising more and more that easy doesn’t work. It just doesn’t. You can go to Glomail and buy the latest product. Just be sure to remind yourself how much progress you COULD have made if you didn’t waste so much time running from hard work !. INTENSITY is KING in CrossFit and is the only thing that produces the results you want . Burpees are Far better for Endurance than any slow easy long run could ever be.
Just as with jogging, skipping, jumping jacks etc the amount of calories you burn during that activity will vary depending on speed of activity, height/distance of movement and most importantly your body weight.
Vigorous body weight exercises like Burpees burn approximately 560 calories an hour for a 70kg (155 lb) person. Or about 470 calories per hour for someone weighing 60kg (130 lbs).
So at 64kg’s (141 lb) you would be burning approximately 500 calories per hour.
So from this you can time yourself doing 100 burpees and then can figure out roughly how many calories it burns.
I have Listed a couple of items that you SHOULD feel bad about eating anyway, but just incase it has NO effect on your conscience… Read Below :
– 1 minute (25 burpees), will burn about 8 calories
– 5 minutes (85 burpees), you’ll burn about 41 calories
– 10 minutes (150 burpees), you’ll burn about 83 calories
– 20 minutes (200 burpees), you’ll burn about 166 calories
– 30 minutes (275 burpees), you’ll burn about 250 calories
White Bread ( 2 slices ) : 170 Calories : 200 BURPEES
Milk ( 200ml ) : 100 Calories : 150 BURPEES
Pizza (Regular/plain ) : 1400 Calories : 1650 BURPEES
Tomato Sauce ( 100g ) : 111 Calories : 170 BURPEES
Pepper Steak Pie ( convenience store ) : 400-500 Calories : 550 BURPEES
MacDonalds ( Big Mac Meal – Large ) : 1350 Calories : 1375 BURPEES
Kit Kat Chocolate ( 45g/4 finger ) : 234 Calories : 230 BURPEES
Can of Coke (340ml) : 250 Calories : 275 BURPEES
Brandy ( per shot ) : 207 calories : 210 BURPEES
Sushi ( California Rolls / 1 Roll ) : 250 Calories : 275 BURPEES
Its Important to understand that I don’t count Calories ! I Eat Meat and Vegetables, nuts and seeds, some fruit, little starch and No Sugar. This Article is to make you aware of how easy it is to throw your HARD work way. My athletes At CrossFit Mother City work REALLY HARD, and it would be a shame to see them ( and every one else ), throw it away . And if you do, at least you know how FAR you are throwing it. MEASURE, OBSERVE ,REPEAT 😉
Thanks for Visiting Diabetic Athletic .
*These amounts are based on People with an average muscle mass and and not taking Afterburn into consideration.