Sit-Up Calories Burned Calculator

Sit-ups burn 174-551 calories per hour, depending on intensity and body weight. Light-effort sit-ups burn approximately 174-206 cal/hour, moderate-effort sit-ups burn 235-279 cal/hour, while vigorous-effort sit-ups burn 465-551 cal/hour for a person weighing 59-70kg.

Sit-ups primarily engage your rectus abdominis (six-pack muscles), obliques, and hip flexors through repeated spinal flexion. While sit-ups are effective for core strength, they burn fewer calories than full-body calisthenics because they isolate smaller muscle groups. Research published in Sustainability demonstrates that calisthenics exercises provide significant cardiovascular and metabolic benefits.

Our calculator uses validated MET values from the Compendium of Physical Activities for accurate estimates. Compare with our plank calculator for other core exercises.

Sit-ups burn calories through muscle contraction, increased heart rate, and elevated oxygen consumption. Each repetition requires your abdominal muscles to overcome body weight resistance, creating metabolic demand. The faster your pace and longer your workout, the more calories you burn. Clinical studies show that abdominal exercises significantly improve core strength and muscular endurance.

Unlike cardio exercises that maintain elevated heart rate throughout, sit-ups create intermittent metabolic spikes. Vigorous sit-ups (25-30+ reps/min) elevate heart rate to 60-70% of maximum, creating moderate cardiovascular demand. The rest periods between sets allow partial recovery, making sit-ups primarily a strength exercise rather than cardio.

Our calculator uses MET values ranging from 2.8 (light effort) to 7.5 (vigorous effort). These values come from the Compendium of Physical Activities. Learn more about core strengthening exercises for comprehensive abdominal training.

⏱️ Time-Based Calorie Estimates

Duration significantly impacts total calorie burn. These estimates use moderate-effort sit-ups (3.8 METs) for reliable fitness planning. Balance core training with our BMR calculator and TDEE calculator for complete energy management.

💪 Techniques to Increase Benefits

Focus on Form Quality: Keep lower back pressed to the floor, engage core before lifting, and avoid pulling on your neck. Proper form increases muscle activation by 30-40% while protecting your spine. Learn proper sit-up technique for optimal results.

Increase Time Under Tension: Slow down your repetitions to 3-4 seconds per rep. This controlled tempo increases metabolic demand and muscle engagement. Build core strength with progressive overload—add reps, sets, or resistance weekly.

Combine with Other Core Exercises: Alternate sit-ups with planks, leg raises, and bicycle crunches for comprehensive core development. Circuit training burns 25-40% more calories than isolated exercises. Use our circuit training calculator for combined workouts. Support recovery with our protein calculator.

❓ How accurate is this sit-up calculator?

Our calculator uses the scientifically validated formula: Calories = (Time × MET × 3.5 × Weight) ÷ 200, with MET values from the Compendium of Physical Activities. This provides accuracy within 10-15%, comparable to laboratory measurements for calisthenics exercises.

💪 How many calories does 100 sit-ups burn?

100 sit-ups burn approximately 20-34 calories for a 70 kg person, depending on pace. At moderate pace (22.5 reps/min), 100 sit-ups take about 4.4 minutes and burn roughly 21 calories. At vigorous pace (27.5 reps/min), 100 sit-ups take 3.6 minutes and burn approximately 33 calories.

🏋️ Are sit-ups effective for weight loss?

Sit-ups alone burn relatively few calories (174-551 cal/hour) compared to cardio exercises. However, they build core muscle, which increases resting metabolic rate. For weight loss, combine sit-ups with cardio and proper nutrition. Use our weight loss calculator for personalized goals.

⚡ What burns more calories: sit-ups or crunches?

Sit-ups burn slightly more calories than crunches because they involve greater range of motion and hip flexor engagement. However, crunches isolate abdominals better and reduce lower back strain. Both exercises use similar MET values (2.8-3.8) and burn comparable calories at the same intensity.