Calories Burned Lunges
Calorie Calculator
Now track what you ate after lunges
You have the burn. Calvin does the other half: photograph a meal and it reads the calories back, food by food.
Point your phone's camera at the code, or have the link sent to you.
About lunges
Lunges rate 3.8 METs, which puts a hundred reps at about 22 calories for a 155 lb person and half an hour at 134. What that rating cannot see, and what makes lunges worth programming anyway, is that they load one leg at a time. The working side carries your whole body through a range a squat never reaches, so balance and hip stability improve on a schedule the calorie figure knows nothing about. Add dumbbells and the rating goes to 5.0; run them as jump lunges on a Tabata clock and it reaches 11.0.
Calories Burned by Body Weight
Calories burned per 30 minutes of lunges 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 lunges burns enough calories to offset:
Based on 134 calories burned (30 min at 155 lbs)
Tips for Lunges
- Drop straight down rather than pushing forward, the back knee travels toward the floor and the front shin stays close to vertical
- A longer step loads the glutes and a shorter one loads the quads, both are correct depending on what you want sore
- Push through the whole front foot coming up, rising onto the toes is what tips the load onto the knee
- Finish all the reps on one leg before switching if balance is your limit, alternating hides how uneven the two sides are
- Reverse lunges are kinder to a cranky knee than forward ones because stepping back removes the braking