Crunches Calories Burned Calculator
Calculate calories burned during your crunches workout based on your weight, intensity, and duration or repetitions.
How Many Calories Do Crunches Burn?
Crunches are a fundamental core-strengthening exercise that can burn between 150-350 calories per hour, depending on intensity and form. According to recent research, crunches not only help burn calories but also significantly improve core stability and strength.
Crunches Intensity Levels and Calorie Burn
Based on the Compendium of Physical Activities and clinical research, here are the different crunches intensity levels:
- Basic Crunches: 2.5 METs – Standard form with controlled movement
- Advanced Variations: 3.8 METs – Bicycle crunches, reverse crunches
- Weighted Crunches: 4.5 METs – Adding resistance for increased intensity
- HIIT Crunches: 6.0 METs – High-intensity intervals with minimal rest
According to research studies, proper form during crunches is crucial for maximizing calorie burn and preventing strain on your neck and back!
Health Benefits of Crunches
According to recent studies, regular crunch exercises offer numerous health benefits:
Core Strength
- Strengthens abs
- Improves stability
- Enhances posture
- Builds muscle definition
Calorie Burning
- Steady caloric burn
- Increases metabolism
- Supports fat loss
- Enhances endurance
Functional Fitness
- Improves daily movements
- Reduces injury risk
- Better balance
- Enhanced flexibility
Athletic Performance
- Better core control
- Increased power
- Enhanced stability
- Improved coordination
Crunches Calorie Burn List
| Duration | Basic (2.5 MET) |
Advanced (3.8 MET) |
Weighted (4.5 MET) |
HIIT (6.0 MET) |
|---|---|---|---|---|
| 10 minutes | 20-25 calories | 30-38 calories | 35-45 calories | 45-60 calories |
| 20 minutes | 40-50 calories | 60-76 calories | 70-90 calories | 90-120 calories |
| 30 minutes | 60-75 calories | 90-114 calories | 105-135 calories | 135-180 calories |
Calories Burned by Crunch Type
| Crunch Type | MET Value | Calories/Hour (70kg person) | Key Benefits |
|---|---|---|---|
| Basic Crunches | 2.5 | 120-150 cal/hr | Core engagement |
| Bicycle Crunches | 3.8 | 180-230 cal/hr | Oblique targeting |
| Weighted Crunches | 4.5 | 220-280 cal/hr | Strength building |
| HIIT Crunches | 6.0 | 300-400 cal/hr | Maximum burn |
*Calculations based on a 70kg person. Individual results vary based on weight, fitness level, and exercise intensity.
Calorie Burn Formula
Calories Burned = (MET × Weight(kg) × 3.5) ÷ 200 × Duration(min)
- MET Value: Energy cost of exercise (2.5-6.0 based on type)
- Your Weight: Heavier individuals burn more calories
- Duration: Length of workout session
- 3.5: Standard metabolic factor
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References
- Juan-Recio C, López-Vivancos A, Moya M, Sarabia JM, Vera-Garcia FJ. Short-term effect of crunch exercise frequency on abdominal muscle endurance. J Sports Med Phys Fitness. 2015 Apr;55(4):280-9. PMID: 25853876.
- Sundstrup E, Jakobsen MD, Andersen CH, Jay K, Andersen LL. Swiss ball abdominal crunch with added elastic resistance is an effective alternative to training machines. Int J Sports Phys Ther. 2012 Aug;7(4):372-80. PMID: 22893857; PMCID: PMC3414069.
- Ikele, Chioma & Ikele, Ikenna & Ojukwu, Chidiebele & Ngwoke, EdithOnyinyechi & Katchy, UchennaAmaechi & Okemuo, Adaora & Mgbeojedo, Ukamaka & Kalu, MichealEbe. (2020). Comparative analysis of the effects of abdominal crunch exercise and dead bug exercise on core stability of young adults. Nigerian journal of medicine: journal of the National Association of Resident Doctors of Nigeria. 29. 680-687. 10.4103/NJM.NJM_85_20.
- Conger SA, Herrmann SD, Willis EA, Nightingale TE, Sherman JR, Ainsworth BE. 2024 Wheelchair Compendium of Physical Activities: An update of activity codes and energy expenditure values. Journal of Sport and Health Science, 2024;13(1): 18-23.
- Herrmann SD, Willis EA, Ainsworth BE, Barreira TV, Hastert M, Kracht CL, Schuna Jr. JM, Cai Z, Quan M, Tudor-Locke C, Whitt-Glover MC, Jacobs DR. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. Journal of Sport and Health Science, 2024;13(1): 6-12.
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