Calories Burned Wall Sit
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About wall sit
The wall sit is missing from the Compendium. Its nearest coded neighbours are the plank at 2.8 METs, an isometric hold of a small muscle group, and squats and deadlifts at 5.0, which move a large one through a range. A wall sit is the awkward middle: quads and glutes under constant tension with nothing travelling anywhere. Calling it 4.0 puts a 155 lb person at 4.7 calories a minute, so the one minute hold everyone asks about is 5 calories. Every number on this page carries that estimate, and none of it comes from a published code.
Calories Burned by Body Weight
Calories burned per 30 minutes of wall sit at moderate intensity (MET 4)
| Body Weight | Calories Burned |
|---|---|
| 120 lbs (54 kg) | 109 cal |
| 140 lbs (64 kg) | 127 cal |
| 155 lbs (70 kg)Reference | 141 cal |
| 170 lbs (77 kg) | 154 cal |
| 185 lbs (84 kg) | 168 cal |
| 200 lbs (91 kg) | 181 cal |
| 220 lbs (100 kg) | 200 cal |
Calories Burned by Duration
Calories burned at 155 lbs body weight, moderate intensity
| Duration | Calories Burned |
|---|---|
| 15 minutes | 70 cal |
| 30 minutesReference | 141 cal |
| 45 minutes | 211 cal |
| 60 minutes | 281 cal |
| 90 minutes | 422 cal |
Calories by Intensity
Different intensities burn different calories. MET (Metabolic Equivalent) measures exercise intensity.
Food Equivalent
30 minutes of wall sit burns enough calories to offset:
Based on 141 calories burned (30 min at 155 lbs)
Tips for Wall Sit
- Slide down until the thighs are parallel to the floor and the knees sit over the ankles, knees past the toes is where the joint complains
- Press the whole back flat to the wall, lower back included, arching it hands the work to the hip flexors
- Keep the weight in the heels and let the arms hang or fold across the chest, pushing on the thighs turns a hard hold into an easy one
- Breathe out slowly and count aloud if you can, the urge to hold your breath peaks about 20 seconds in
- Progress by holding longer, then by dropping to one leg, then by adding a plate, in that order