Plank Calories Burned Calculator
Calculate calories burned during your plank workout based on your weight, intensity, and duration.
How Many Calories Do Planks Burn?
Planks are a powerful isometric exercise that engages multiple muscle groups. Research shows planks can burn between 2-5 calories per minute, depending on your weight, intensity, and form. A proper plank workout can help you burn 150-350 calories per hour.
Benefits of Plank Exercise
Core Strength
- Strengthens abs
- Builds core stability
- Improves posture
- Reduces back pain
Calorie Burn
- Full-body engagement
- Increases metabolism
- Burns belly fat
- Builds lean muscle
Functional Fitness
- Improves balance
- Enhances flexibility
- Boosts coordination
- Prevents injury
Mental Benefits
- Builds discipline
- Reduces stress
- Improves focus
- Boosts confidence
Plank Calorie Burn List
| Duration | Standard Plank (3.5 MET) | Dynamic Plank (4.8 MET) | Advanced Plank (6.5 MET) |
|---|---|---|---|
| 1 minute | 2-3 calories | 3-4 calories | 4-5 calories |
| 5 minutes | 10-15 calories | 15-20 calories | 20-25 calories |
| 10 minutes | 20-30 calories | 30-40 calories | 40-50 calories |
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Calculate Your Plank Calorie Burn
Calories Burned = (MET × Weight(kg) × 3.5) ÷ 200 × Duration(min)
- MET Value: Energy cost (3.5-6.5 based on type)
- Weight: Your body weight in kilograms
- Duration: Time spent in plank position
- 3.5: Standard metabolic factor
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References
- Park S, Choi BH, Jee YS. Effects of plank exercise on respiratory capacity, physical fitness, and immunocytes in older adults. J Exerc Rehabil. 2023 Dec 26;19(6):332-338. doi: 10.12965/jer.2346536.268. PMID: 38188128; PMCID: PMC10766451.
- Park, K., Lee, S., Heo, J., & Jee, S. (2021). Effects of High Intensity Plank Exercise on Physical Fitness and Immunocyte Function in a Middle-Aged Man: A Case Report. Medicina, 57(8), 845. https://doi.org/10.3390/medicina57080845
- Selvakumar, Kiruthika & Manoharlal, Manoj & Rusli, Nadia & Jing, Low & Thirruvevenkadam, Ilayaraja. (2021). Effectiveness of Modified Plank vs Conventional Plank on Core Muscle Endurance and Stability in Recreational Athletes: A Quasi-Experimental study. Journal of Clinical and Diagnostic Research. 15. 04-10. 10.7860/JCDR/2021/48224.15043.
- Amiruddin, Miftachul & Wiriawan, Oce & Muhammad, Muhammad. (2023). Strength and Balance Improvement with Plank Exercise Variations. COMPETITOR: Jurnal Pendidikan Kepelatihan Olahraga. 15. 282. 10.26858/cjpko.v15i2.47332.
- 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.
