How Many Calories Do I Burn With Sit-Ups 2024: Surprising Facts

Perfect your form and calculate your burn with “How Many Calories Do I Burn With Sit-Ups: Surprising Facts,” offering a fresh look at the caloric impact of this popular core workout.

How Many Calories Do I Burn With Sit-Ups?

First, let’s talk MET value (Metabolic Equivalent of Task). This number represents the rate at which you burn calories for a particular activity compared to resting. MET values usually hover around 3.8 for moderate-effort sit-ups, meaning you’re burning 3.8 times more calories than you would at rest!

But how do you calculate the calorie burn? Roll up your sleeves and let’s break down the formula:

  • Calories Burned per Minute = (MET value × 3.5 × Your Body Weight in kg) / 200
  • Or, for a simpler estimate: Calories Burned = (Total Sit-Ups × 0.5 × Your Body Weight in lbs) / 150

Remember, the more you weigh, the more calories you’ll burn. It’s like your body’s saying, “Hey, we’ve got more to move, so let’s churn out more energy!”

Your sit-ups are not only a blast but also target multiple muscle groups—primarily your abdominal muscles. As you continue to exercise, this could increase your muscle mass, boosting your metabolic rate even when you’re not exercising. Isn’t that something to be excited about?

How to Calculate Burned Calories

First, you’ll need to know your weight, as it’s fundamental to determining how many calories you burn. Record your weight either in pounds (lbs) or kilograms (kg), as most calculators require one of these measurements.

Next, track the duration of your sit-up workout in minutes. If you’ve been engaging in a vigorous sit-up spree for 10 minutes, that’s the number to note!

It’s time to bring in the number of sit-ups (reps) you’ve completed. The intensity of your workout can affect the calorie burn, so if you’ve pushed for more reps, you’ll burn more calories!

Here’s a simple formula you can use to estimate your calorie burn:

Calories Burned = (MET value of the activity x 3.5 x Your weight in kg / 200) x Duration in minutes

Here, MET stands for Metabolic Equivalent Task, and the MET value for moderate-effort sit-ups is about 3.8.

For instance, say you weigh 68 kg, and you do sit-ups for 10 minutes:

Calories Burned = (3.8 x 3.5 x 68 / 200) x 10 = 45 kcal

This formula gives you an estimate in kilocalories (kcal), so for an hour of effort, you’d multiply by 60 (minutes in an hour).

Optimizing Sit-Up Workouts for Maximum Calorie Burn

Getting your sit-up routine to maximize calorie burn can be exciting! Here’s how you can tweak your workouts for energy-burning efficiency:

  • Intensity Matters: Upping your exercise intensity is key. Incorporate high-intensity intervals with bursts of rapid sit-ups.
Exercise IntensityEstimated Calories Burned*
Moderate4.5 calories/minute
Vigorous9.5 calories/minute

*Values are for a 150-pound (68 kg) individual.

  • Perfect Your Form: Ensure you do sit-ups correctly for the full benefit. Correct form means more muscle engagement and, subsequently, higher energy expenditure.
  • Mix It Up: While sit-ups are a fantastic core exercise, you should combine them with other activities like crunches, push-ups, squats, and burpees for an all-around workout.
  • Complement with Cardio: Intersperse your sit-ups with some cardio to boost calorie burn. Think jumping jacks, lunges, or a fast jog between sets.

  • Build a Routine: Consistency is your friend in weight loss and fitness improvement. Aim for a rounded exercise routine that includes calisthenics and incorporates sit-ups multiple times a week.


How many sit-ups burn 100 calories?

Around 200 to 250 sit-ups are needed to burn 100 calories, depending on your weight and intensity.

How many calories do 200 sit-ups burn?

You might burn approximately 20 to 40 calories doing 200 sit-ups, with the exact number varying by individual effort and body weight.

Are sit-ups good for weight loss?

Sit-ups can aid weight loss by strengthening core muscles, but they are more effective when combined with a calorie-controlled diet and overall exercise routine.

How many pushups to burn 100 calories?

To burn 100 calories, you’d need to do approximately 200 to 350 pushups, considering various factors such as weight and pushup intensity.

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