Lunges Calories Burned Calculator
Calculate calories burned during your lunges workout based on your weight, intensity, and duration or repetitions.
How Many Calories Do Lunges Burn?
A typical 60-minute lunge workout can burn between 200-450 calories, depending on intensity and other factors. Lunges are a powerful lower-body exercise that targets multiple muscle groups while providing excellent calorie-burning benefits. According to recent research, lunges can effectively activate the gluteus maximus muscles more than traditional squats.
Lunges Intensity Levels and Calorie Burn
Based on the Compendium of Physical Activities and clinical research, here are the different lunges intensity levels:
- Standard Lunges: 4.0 METs – Regular pace with bodyweight
- Weighted Lunges: 6.0 METs – Added resistance training
- Jumping Lunges: 8.0 METs – Plyometric variations
- HIIT Lunges: 10.0 METs – High-intensity intervals
According to research studies, incorporating different lunge variations can significantly improve lower body strength, balance, and overall calorie burn!
Health Benefits of Lunges
According to recent studies, regular lunge training offers numerous health benefits:
Lower Body Strength
- Builds leg muscles
- Improves hip flexibility
- Enhances core stability
- Develops functional strength
Calorie Burning
- High caloric expenditure
- Boosts metabolism
- Increases EPOC effect
- Enhances fat burning
Cardiovascular Health
- Improves heart health
- Increases endurance
- Boosts aerobic capacity
- Enhances recovery
Athletic Performance
- Improves balance
- Enhances coordination
- Boosts power output
- Increases stability
Lunges Calorie Burned List
| Duration | Standard (4.0 MET) |
Weighted (6.0 MET) |
Jumping (8.0 MET) |
HIIT (10.0 MET) |
|---|---|---|---|---|
| 10 minutes | 40-50 calories | 60-75 calories | 80-100 calories | 100-125 calories |
| 20 minutes | 80-100 calories | 120-150 calories | 160-200 calories | 200-250 calories |
| 30 minutes | 120-150 calories | 180-225 calories | 240-300 calories | 300-375 calories |
Calories Burned by Lunge Type
| Lunge Type | MET Value | Calories/Hour (70kg person) | Key Benefits |
|---|---|---|---|
| Standard | 4.0 | 240-300 cal/hr | Leg strength |
| Weighted | 6.0 | 360-450 cal/hr | Muscle building |
| Jumping | 8.0 | 480-600 cal/hr | Power development |
| HIIT | 10.0 | 600-750 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 (4.0-10.0 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
- Lee J, Kim J. Effects of an 8-week lunge exercise on an unstable support surface on lower-extremity muscle function and balance in middle-aged women. Phys Act Nutr. 2022 Dec;26(4):14-21. doi: 10.20463/pan.2022.0020. Epub 2022 Dec 31. PMID: 36775647; PMCID: PMC9925109.
- Cronin, John & McNair, Peter & Marshall, Robert. (2003). Lunge performance and its determinants. Journal of sports sciences. 21. 49-57. 10.1080/0264041031000070958.
- Jönhagen, Sven1,2; Ackermann, Paul3,4; Saartok, Tönu4,5. Forward Lunge: A Training Study of Eccentric Exercises of the Lower Limbs. Journal of Strength and Conditioning Research 23(3):p 972-978, May 2009. | DOI: 10.1519/JSC.0b013e3181a00d98
- 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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