How Many Calories Do Sit Ups Burn?

Sit-ups are a core strengthening exercise. This workout can be done without a single piece of equipment. Sit-ups burn calories as well as strengthen your abs. You can easily tighten and tone your core muscles. Sit-ups are very similar to a crunch for people who knew and didn’t. A sit-up has a fuller range of motion, therefore working with more muscles. The more the involvement of muscles, the more calories are burnt. This is an excellent addition to your fitness program. So how many calories do sit ups burn actually?

Generally, a person burn calories up to three calories in a minute when sit-ups are done at a moderate pace, whereas in the case of a vigorous pace, the burn calories number goes up to nine calories. Read on to understand more about how sit-ups help you and your abdominal core and how many calories 20 sit-ups burn.

how many calories do sit ups burn

What are the factors that affect the number of calories burned?

Many factors contribute to the number of calories burned calculator when managing body weight. The three most important factors are intensity level of workout, duration of workout, and metabolism capacity of the body.

The intensity and duration of a workout can be varied as per the changes in the workout, but for metabolic equivalents, there is nothing much a person can change.

What Are The Benefits Of Situps?

Sit-ups are known for their simplicity. Adding sit-ups to your workout routine can increase fat loss and tone your body. Below are a few benefits.

how many calories do sit ups burn
How Many Calories Do Sit Ups Burn?

It gives you better stability and balance:

A strong core helps your body have a balanced and stable nature. It helps you with your daily activities, or if you are an athlete, in your athletic activities. What helps you get a strong core? You guessed it right, sit-ups.

They help you with your lower back, pelvis, and hip muscles working in unity with your abdominal muscles. Having a good balance enables you to keep your body in check and prone to less injury.

Increased flexibility:

When doing sit-ups, you are moving your spine and hips. This helps in loosening up the stiffness in your spine and hips. This increases the flexibility in your back and hips, which increases tightness and mobility and relieves tension.

By increasing flexibility, you feel more energized and less stressed out. This is due to the circulation of blood due to flexibility.

Core strength:

Core training is one of the massive plus points in doing sit-ups. Toning and core strengthening using sit-ups are equal to when you do pull-ups. By strengthening internal and external obliques, toning, and tightening your muscles, you can reduce back pain or injuries when switching to a tough exercise.

Always start a session with a little warm-up. This will help you move more efficiently during daily exercises or when you participate in athletic activities. Better the core strength, better the workout!

Increases your muscle mass and Improved posture:

When a sit-up is paired with exercises like side plank, leg raises, etc., you have a great chance of increasing your muscle mass. Although other exercises are roughly equivalent to the exercise intensity of sit-ups, this has shown more effectiveness in increasing muscle mass. It is shown that women who can do 10 sit-ups have higher muscle mass levels and function better.

When you have strong hips and spine, automatically align your shoulder, thus improving your posture. A good posture reeks of benefits like less pain and tension.

Diaphram strengthening:

Sit-ups cause compression of the abdomen, which is a great way to practice diaphragmatic breathing. This practice has a positive effect on your diaphragm. A healthy and strong diaphragm improves your breathing patterns and enhances athletic performance.

According to a study, sit-ups are the most beneficial for strengthening and improving the respiratory function of the diaphragm.

It involves more muscle groups at a time:

A sit-up involves the muscles of the back, spine, hip flexors, rectus abdominis, transverse abdominis, and core that contract and expands with each repetition. When all the muscles that collect the stubborn fact are being worked on in a single exercise, more calories are burned.

Performing this exercise in the right form, along with calisthenic exercise or home exercise routines, can help you upgrade your fitness level by strengthening your abs and letting your body take the correct form. This increases energy expenditure and supports you in burning as many calories as possible.

Note for how many sit-ups to perform at a stretch

If you have breathing problems, for example, asthma, refrain from doing too many sit-ups. Please understand your condition before doing an exercise targeting to burn several calories. Neither this website nor our authors claim to be healthcare experts.

how many calories do sit ups burn
How Many Calories Do Sit Ups Burn?

How to do a Sit-up with proper form?

The procedure for performing sit-ups is very simple once you get into the routine. It is better to go slow at the start and maintain the pace throughout the set.

  1. The starting position of a sit-up begins with lying on the back on the mat with knees bent. Then bend the arms at the elbows and keep the palms on the chest or behind the ears to save the neck from pulling.
  2. Then inhale to prepare, and while exhaling, start pulling the upper boy up towards the bent knees from the ground. Try to feel the lost touch of ground beginning from the head, the upper back, the middle back, and the lower back.
  3. Once the whole upper body is up, try to touch the head to bent knees and hold the position for some seconds. Then slowly lower the body weight back to the ground and feel the touch of the ground, this time beginning from the lower back, the middle back, then the upper back, and finally, the head.
  4. Repeat the same exercise for the desired number to see how many sit-ups make it a set, and follow the routine daily to burn calories.

What bodyweight exercises can be combined with a sit-up routine to lose belly fat rapidly?

A set of sit-up exercise burns a maximum number of calories but to work on the core; there are some other cardiovascular exercises to combine into the daily routine. The addition of different exercises can also be decided upon how many sit-ups you can include into a set. This addition might level up the intensity of the workout, making it more effective in burning calories and body fat.

The list of the physical activity to burn more calories is as below:

  1. Dead bug exercises
  2. Plank variations
  3. Ab rollouts and ins
  4. flutter kicks

Few other techniques to burn fat and lose body weight:

Calories are burned when your abdominal workouts, forget calories burned in one-hour workouts and start toning exercises. It is also found that more calories are burned doing burpees and push-ups.

Also, squatting is a heavy effort, where your calories are burned. When Continuously alternate legs as quickly as you can while keeping your body in line for 60 seconds. This adds more intensity, which will add to your 100 sit-ups’ higher calorie burn. 


Always take enough rest before moving on to your next exercise.

How sit-ups help maintain a person’s body fat and weight:

Most people put in too much effort while exercising. When a person does Kcal-specific workouts, they are most likely to lose a lot of weight.

We know that calories burned during cardio training help to lose weight. Similarly, time spent toning your fat also helps lose unwanted and, in turn, weight.

When people try out different workouts involving risk, they are dangering their health. It’s worth noting that calorie burn per exercise will change depending on the person, the intensity, and how you work them into your workouts. 

Results Calories Burned From research:

According to Harvard Health Publishing, a 170 pounds weighing person burns roughly 30 calories with 100 sit-ups. So if we want to calculate the calories burned, divide 30 calories by 100, and we see that one Sit-Up = 0.3 calories.

There are many other peer-reviewed studies to take reference from and calculate the calories burned from

how many calories do sit ups burn
How Many Calories Do Sit Ups Burn?

How do you calculate the calories you burn during sit-ups?

To determine how many calories you burn, the fat burned, or the weight loss, you use MET (metabolic equivalent of task). The MET value is equal to 8 per sit-up.

Multiply the MET value and the person’s body weight in kilograms. This value is then multiplied by 0.0175 and the activity time in minutes. This will give the total calories burned.

Activity time- total time taken to do your set of sit-ups. Where you can estimate the calories you burn during a set duration of 20 sit-ups. The sit-up set might vary based on the fitness level of the person. Fat Burned Calculators are available online.

Wrapping Paragraph: How Many Calories Do Sit Ups Burn?

Sit-up is one of the most simple exercises to follow, which does not need any equipment, whereas the same exercise involves more than one muscle in the position and helps you burn more calories. This exercise focuses more on the back, hips, abs, and core muscles to develop them better and burn more calories. It is very easy to combine exercise with other workouts to improve the rate of calories burned calculator. Sit-ups offer many other benefits of supporting the body structure and shifting the body posture towards better.

FAQs: How Many Calories Do Sit Ups Burn?

Q.1 How does sit-up helps to burn calories?

This cardio exercise focuses on developing core muscles that need more movement of each part of the body resulting in burning calories. As muscle cells are more active than normal cells, their rapid movements burn more calories, and sit-up work on all the muscle cells. Sit-ups involve more than one muscle in the exercise, improving the energy spent with other exercises.

Q.2 What muscles are involved in Sit-up exercise?

Sit-ups involve the back, hips, and core muscles in the exercise. In the movement of contraction and relaxation of the body, all these muscles are moved from the places and worked on with gentle pressure. Still, to be more precise, it works on rectus abdominis, transverse abdominis, hip flexors, chest, and internal and external obliques.

Q.3 Does sit-ups contribute to abs development?

Of course, sit-ups contribute majorly to the development of abs and strengthen the same while working on all the core muscles though it is an upper abs part consisting of the rectus abdominis or lower part of the abdomen. This exercise burns the stubborn fat on the abs and develops them distinctly.

Q.4 How many sit-ups should be included in a set ideally?

Repetition of the exercise shall be started slowly in the case of beginners, and it can go up to any reasonable number that helps you burn the desired number of calories. The set of a repetition of the same exercise can be formed with a suitable number depending upon the workout routine and other exercises included in the workout. Resting enough after finishing one set and going for the next one is necessary.

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Sarah Sheikh

Sarah swears by chocolate! And makeup! She has crazy makeup skills and her attention to detail is well reflected in her pieces! Research centric and ever observant, she is responsible for the overall tuning and markup of Health Amrit