How Many Calories Does 10 Push Ups Burn 2024? Surprising Insights

Dive into the details of a simple yet effective exercise with “How Many Calories Does 10 Push Ups Burn? Surprising Insights,” and see how this basic move can contribute to your daily calorie burn.

How Many Calories Does 10 Push Ups Burn ?

When you do push-ups, you engage multiple muscle groups, which leads to calorie burn. Every movement your body makes requires energy, typically measured in calories. Calories burned reflect the amount of energy your body uses to perform the exercise.

Calculating Calories Burned

To estimate how many calories you burn during push-ups, you can use a calculator that considers your weight, the intensity of the exercise, and duration. For instance:

  • Light Intensity: Burns fewer calories per minute.
  • Moderate Intensity: An average burn rate.
  • High Intensity: Maximizes calorie burn.

To calculate the calories burned, the general formula is:

Calories burned = (MET value × 3.5 × Your weight in kg) / 200 × minutes of exercise

Factors Affecting Calorie Burn

Several factors influence how many calories you burn during push-ups:

  • Weight: The more you weigh, the more calories you burn.
  • Intensity: Faster and more rigorous push-ups increase calorie burn.
  • Technique: Proper form can lead to better energy expenditure.
  • Frequency: More frequent workouts can increase overall calories burned.

Benefits and Techniques of Push-Ups

To reap the full benefits of push-ups, your form is crucial. Here’s how to ensure you’re doing them right:

  1. Position your hands shoulder-width apart, with fingers pointing forward.
  2. Keep your body straight from head to heels, engaging your core muscles.
  3. Lower yourself until your elbows form a 90-degree angle, then push up to the starting position.

Variations of Push-Ups

Spice up your routine and challenge different muscle groups with these variations:

  • Incline Push-Up: Place your hands on a raised surface to target the lower chest.
  • Decline Push-Up: Elevate your feet to increase the intensity on the upper chest and shoulders.
  • Diamond Push-Up: Bring your hands together under your chest to focus on the triceps.

Complementary Exercises

Pair push-ups with these exercises to build a balanced workout:

  • Planks: Strengthen your core which supports proper push-up form.
  • Pull-ups: Develop back muscles, promoting upper-body muscular balance.
  • Dips: Target your triceps, shoulders, and chest to complement the push-up motion.

Personal Considerations for Push-Up Workouts

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Individual Fitness Levels

Your fitness level significantly impacts how many calories you burn during push-ups. If you’re new to fitness (a beginner), the effort to lift your weight against gravity requires substantial energy, which can lead to a higher calorie burn initially. In contrast, if you’re highly fit with considerable muscle mass, you may burn fewer calories for the same number of push-ups due to increased efficiency.

Heart rate is a good indicator of your workout intensity. Generally, a higher heart rate reflects higher workout intensity and calorie expenditure, but be mindful of your limits to avoid injuries.

  • Beginners: may experience higher calorie burn initially due to greater effort.
  • Muscle Mass: those with more muscle may burn fewer calories and should focus on higher intensity.
  • Age and Gender: factors such as age and gender can influence body composition and subsequently, calorie burn.

Progress Tracking and Setting Goals

It’s exhilarating to track your progress and set fitness goals! Remember, the amount of energy you expend doing push-ups isn’t just about reaching a weight loss target; it’s also about improving your overall fitness.

If you weigh more, each push-up may burn more calories, but your weight doesn’t define your success. Tailor your goals to your factors, like improving heart rate response, increasing reps, or enhancing body composition.

  • Goals: Set realistic and specific goals like increasing push-up count by 5 each week.
  • Tracking: Keep a log of your push-ups and note the intensity level to watch your progress.


How many calories do 50 push-ups burn?

Doing 50 push-ups might burn around 10 calories, but this varies based on individual body weight and intensity.

Is 10 push-ups a day enough?

While 10 push-ups a day can be beneficial for beginners, increasing the number over time is recommended for continued strength improvement.

How many calories are burned in 20 push-ups?

You’d burn approximately 4 calories doing 20 push-ups, depending on your weight and exertion level.

How many pushups a day to burn 1,000 calories?

To burn 1,000 calories through push-ups alone, you’d likely need to perform several thousand, as a single push-up burns only a small amount of calories.

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