Sit Ups Calories Burned Calculator
Calculate calories burned during your sit-ups workout based on your weight, type, and repetitions or duration.
How Many Calories Do Sit-Ups Burn?
Sit-ups are an effective way to strengthen your core and burn calories. According to research, sit-ups can burn between 150-350 calories per hour, depending on intensity and individual factors. Let me help you calculate your exact calorie burn from sit-ups!
Sit-Up Intensity Levels and Calorie Burn
Based on the Compendium of Physical Activities and clinical research, here are the different sit-up intensity levels:
- Standard Sit-Ups: 4.0 METs – Regular pace
- Incline Sit-Ups: 3.5 METs – Easier variation
- Decline Sit-Ups: 4.5 METs – More challenging
- Weighted Sit-Ups: 6.0 METs – Added resistance
According to fitness research, incorporating different sit-up variations can enhance core strength and endurance!
Health Benefits of Sit-Ups
According to recent research, regular sit-up training offers numerous health benefits:
Core Strength
- Builds abdominal muscles
- Enhances core stability
- Improves endurance
- Increases muscle mass
Calorie Burning
- Burns calories effectively
- Boosts metabolism
- Reduces body fat
- Improves body composition
Mental Health
- Reduces stress and anxiety
- Improves mood
- Boosts cognitive function
- Enhances sleep quality
Weight Management
- Helps maintain healthy weight
- Increases energy expenditure
- Supports weight loss goals
- Improves metabolic health
Sit-Up Calorie Burn List
| Duration | Standard (4.0 MET) |
Incline (3.5 MET) |
Decline (4.5 MET) |
Weighted (6.0 MET) |
|---|---|---|---|---|
| 10 minutes | 40-50 calories | 35-44 calories | 45-56 calories | 60-72 calories |
| 20 minutes | 80-100 calories | 70-88 calories | 90-112 calories | 120-144 calories |
| 30 minutes | 120-150 calories | 105-132 calories | 135-168 calories | 180-216 calories |
Calories Burned by Sit-Up Type
| Sit-Up Type | MET Value | Calories/Hour (70kg person) | Key Benefits |
|---|---|---|---|
| Standard | 4.0 | 240-300 cal/hr | Core strength |
| Incline | 3.5 | 210-262 cal/hr | Beginner-friendly |
| Decline | 4.5 | 270-337 cal/hr | Increased difficulty |
| Weighted | 6.0 | 360-450 cal/hr | Added resistance |
*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 (3.5-6.0 based on type)
- Your Weight: Heavier individuals burn more calories
- Duration: Length of workout session
- 3.5: Standard metabolic factor
Related Tools
- Push Ups Calories Burned
- Jumping Jacks Calories Burn
- Pull Ups Calories Burned
- Burpees Calories Burned
- Lunges Calories Burned
- Crunch Workout Calories Burned
References
- Childs JD, Teyhen DS, Benedict TM, Morris JB, Fortenberry AD, McQueen RM, Preston JB, Wright AC, Dugan JL, George SZ. Effects of sit-up training versus core stabilization exercises on sit-up performance. Med Sci Sports Exerc. 2009 Nov;41(11):2072-83. doi: 10.1249/MSS.0b013e3181a84db2. PMID: 19812508.
- WHITING, WILLIAM C.1; RUGG, STUART2; COLEMAN, ANDRE2; VINCENT, WILLIAM J.1. Muscle Activity During Sit-Ups Using Abdominal Exercise Devices. Journal of Strength and Conditioning Research 13(4):p 339-345, November 1999.
- 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.
2 thoughts on “Sit Ups Calories Burned Calculator”