Calories Burned Push-ups
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About push-ups
Push-ups head the list in the Compendium's vigorous calisthenics code, 02020, beside pull-ups and burpees, and that is where the 7.5 METs here comes from: 8.8 calories a minute for a 155 lb person. The rating assumes you keep moving. Set of ten, sit down, look at your phone, set of ten again, and the honest code is 02022 at 3.8 instead. Both numbers run through the answers below, because which one describes your session depends on the clock you started, not on how hard the reps felt. Reps convert at about 25 a minute, so 100 push-ups is four minutes and 35 calories.
Calories Burned by Body Weight
Calories burned per 30 minutes of push-ups at moderate intensity (MET 7.5)
| Body Weight | Calories Burned |
|---|---|
| 120 lbs (54 kg) | 204 cal |
| 140 lbs (64 kg) | 238 cal |
| 155 lbs (70 kg)Reference | 264 cal |
| 170 lbs (77 kg) | 289 cal |
| 185 lbs (84 kg) | 315 cal |
| 200 lbs (91 kg) | 340 cal |
| 220 lbs (100 kg) | 374 cal |
Calories Burned by Duration
Calories burned at 155 lbs body weight, moderate intensity
| Duration | Calories Burned |
|---|---|
| 15 minutes | 132 cal |
| 30 minutesReference | 264 cal |
| 45 minutes | 395 cal |
| 60 minutes | 527 cal |
| 90 minutes | 791 cal |
Calories by Intensity
Different intensities burn different calories. MET (Metabolic Equivalent) measures exercise intensity.
Food Equivalent
30 minutes of push-ups burns enough calories to offset:
Based on 264 calories burned (30 min at 155 lbs)
Tips for Push-ups
- Keep your hands under your shoulders and your elbows at about 45 degrees to your ribs, flaring them straight out is what makes shoulders ache
- Squeeze your glutes and brace as if you were holding a plank, a sagging hip turns the set into a back exercise
- Touch your chest to the floor every rep, stopping high is the usual reason a hundred reps feels easier than it should
- Put your hands on a bench to make them easier, dropping to your knees changes the movement more than most people want
- If one set of twenty is out of reach, spread a hundred reps across the day in sets of ten