Calories Burned Leg Raises
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About leg raises
Leg raises are missing from the Compendium, so the 3.8 METs used here is borrowed from sit-ups, the nearest movement anyone has actually measured. For a 155 lb person that is 4.5 calories a minute. Reps are the unit people want, though, and the conversion this page uses throughout is three seconds a rep, or 20 a minute, which makes 100 leg raises five minutes of work and 22 calories. Hang from a bar instead of lying on the floor and the cost roughly doubles, because the grip, lats and shoulders are working the whole time too.
Calories Burned by Body Weight
Calories burned per 30 minutes of leg raises at moderate intensity (MET 3.8)
| Body Weight | Calories Burned |
|---|---|
| 120 lbs (54 kg) | 103 cal |
| 140 lbs (64 kg) | 121 cal |
| 155 lbs (70 kg)Reference | 134 cal |
| 170 lbs (77 kg) | 147 cal |
| 185 lbs (84 kg) | 159 cal |
| 200 lbs (91 kg) | 172 cal |
| 220 lbs (100 kg) | 190 cal |
Calories Burned by Duration
Calories burned at 155 lbs body weight, moderate intensity
| Duration | Calories Burned |
|---|---|
| 15 minutes | 67 cal |
| 30 minutesReference | 134 cal |
| 45 minutes | 200 cal |
| 60 minutes | 267 cal |
| 90 minutes | 401 cal |
Calories by Intensity
Different intensities burn different calories. MET (Metabolic Equivalent) measures exercise intensity.
Food Equivalent
30 minutes of leg raises burns enough calories to offset:
Based on 134 calories burned (30 min at 155 lbs)
Tips for Leg Raises
- Press the lower back into the floor before the first rep and keep it there, an arch means the hip flexors have taken the set over
- Lower slower than you lift, three seconds down is where most of the work lives
- Stop the descent before your heels touch so the abs stay loaded through the whole set
- Bend the knees whenever the back lifts off, a shorter lever is a better rep than a rounded spine
- Breathe out on the way up, holding your breath makes the last few reps feel worse than they are