What is a sit-up?

Sit-ups are a core strengthening exercise. This workout can be done without a piece of equipment. Sit-ups burn calories as well as strengthen your abs. You can easily tighten and tone your core muscles. For people who knew and those who didn’t, sit-ups are very similar to a crunch. A sit-up has a fuller range of motion, therefore working with more muscles. This is an excellent addition to your fitness program. Read on to understand more about how sit-ups help you and your abdominal core and how many calories does 20 sit ups burn?

How Many Calories Does 20 Sit Ups Burn: Benefits of sit-ups

Sit-ups are known for their simplicity. By adding sit-ups to your workout routine, you can increase fat loss as well as tone your body. Below are a few benefits.

Calories Burned By Sit Ups

Gives you better stability and balance:

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

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

Increased flexibility:

When you are doing sit-ups, you are moving your spine and your hips, this helps in loosening up the stiffness in your spine as well as hips. This increases the flexibility in your back and hips, which increases tightness, mobility of your back, 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 huge plus points in doing sit-ups. Toning and core strengthening using sit-ups are equal to when you do pull-ups.

By strengthening, toning, and tightening your muscles there are chances for you to reduce back pain or injuries when you are switching to a tough exercise.

Always start a session with a little warm-up. This will help you move with greater ease during daily exercises or when you take part 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. It is shown that women who can do 10 situps have higher levels of muscle mass, and they function better.

Although other exercises are roughly equivalent to the exercise intensity of sit-ups, this has shown more effective in increasing muscle mass.

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 found to be the most beneficial for strengthening and improving the respiratory function of the diaphragm.

Note: How Many Calories Does 20 Sit Ups Burn
If you have breathing problems, for example, asthma, refrain from too many sit-ups. Please understand your condition before doing an exercise targeting to burn a number of calories. Neither this website nor our authors claim to be experts when it comes to healthcare

How sit-ups help maintain a persons body fat and weight:

Most people put in too much effort while exercising. When a person doing Kcal-specific workouts, he or she is most likely to lose a lot of weight.

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

When a person tries 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 it depends on the intensity, and how you work them into your workouts. 

Results Calories Burned: From research:

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

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 workouts. It is also found that more calories are burned doing burpees and push-ups.

Also squat is a heavy effort, where your calories are burned. When you 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 breaks before moving on to your next exercise.

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

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

Basically, multiply the MET value and the persons body weight in kilogram. 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. Fat Burned Calculators are available online. Where you can estimate the energy expenditure in Kcal specific to a person’s body weight.