How many Burpees do I have to do per day to lose a lot of fat fast?

  • I hate exercise, I find it excruciatingly boring. But I am overweight and need to lose fat fast. The main reason why I find it boring is because it takes too long and I don't like doing a a variety of exercises. It seems like you have to run on a treadmill for half an hour to lose the calories you get from eating one apple. And following exercise dvds with it's myriad of exercises is just painfully annoying.

    I want to get my daily exercise session over with as fast as possible while getting the most out of it. So I am looking to do some intense high straining cardio exercises to the point where my heart is beating really fast and I am burning a lot of calories and fat.

    The exercises I found so far that does this for me are:

    Mountain Climbers
    Suicide Sprints

    I can't do the latter because I work out in my room and well there is no room for sprints. I like mountain climbers but it doesn't exhaust me as much as Burpees do so I rather just stick to that as it is the most exhausting.

    So I just want to do Burpees. How many do I have to do and how many reps of each and how much rest in between reps in order to burn an insane amount of calories (and then fat) per day?


    Age: 23
    Sex: male
    Weight: 180lbs
    Height: 5'8
    Body Type: overweight 

    Please don't hesitate to recomend something super intense.

    You hate exercise because you find it boring and annoying but want to lose fat fast yet you also ask for something super intense? To be honest, I think your first real step is changing your attitude about exercise.

    @MattChan I know a lot of people who hate long, slow, plodding exercise, and one good alternative in that situation is short, intense exercise. Sprints (or parkour) instead of distance running can do a lot to keep many people's attention and motivation.

    Losing weight is all about motivation. Once you start feeling even a little bit healthier you'll really want to get into other exercises. Get yourself some kettlebells or dumbbells and increase your muscle mass. Some good music will also help.

    Jump rope. Boxers do this. It is a full body workout, and low impact when you know how to use it properly.

    What about 5-10 burpees in between weight lifting sets?

    Although exercise can help with weight loss, the biggest contribution to weight loss is diet. In rough figures 100g of chocolate (my weakness) = 500+ calories which would equate to a 4 mile run. In general people tend to eat more after exercise offsetting the calories burned.

  • FredrikD

    FredrikD Correct answer

    8 years ago

    One work-out routine for high-intensity is "Tabata", see this search on this site: Search:tabata and this question: What is tabata? How effective is it?

    Answering your question, you would do 20 seconds of burpees, rest for 10 seconds and repeat this for e.g. 8 times. That would take you about 4 minutes. The more fit you are, you can add more sets.

    However, since you are overweight (BMI ca 27), you should take it easy initially, burpees are very hard if you do them correctly. So:

    • Do a medical checkup first since you will have a very high pulse rate doing burpees in a tabata context.
    • Do some light warm-up before the burpees, e.g. see this question: Morning stretch
    • Work on the technique initially (e.g. don't do a maximum jump or step backwards instead of jumping)

    Whether this will help you to loose fat depends also on diet, see this weight-loss tag

    A close friend of mine asked for an intense workout today. It was raining so running was not an option. Since I had this answer in my mind, I suggested "Tabata[Burpees, 2 sets, 4 min]". She could do about three strict burpees in 20 seconds. The perceived effort level was very high

    just tried my first session and stopped after 3 sets. Will shoot for 4 tommorow and so on until I can get up to 8. Insane lol

    how is the work out progressing?

    It might also be a good idea to track progress, so something like: 6/6/6/6/5/5/3/4 = 41. Helps with the motivation to see that you've actually improved in time (since the effort should always be perceived as maximal).

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