How Many Calories Are Burned Doing Planks? Real Numbers, Tips, and Variations

Have you ever held a plank and wondered, “Am I actually burning calories or just shaking for nothing?” If you’ve squeezed in a 60-second plank between sets and felt proud — and slightly sore — you’re not alone. Many of us love the plank for its simplicity and effectiveness, but we also want to know the honest answer to: how many calories are burned doing planks?

Why the plank is more than just a core pose

Planks are an isometric core exercise — they train your abs, obliques, back, glutes, shoulders, and even your breathing and posture. Because planks engage multiple muscle groups at once, they increase muscular endurance and help improve functional strength. But when it comes to calorie burn, planks act differently from dynamic cardio like running or cycling: they burn fewer calories per minute, but they build muscle and raise metabolic rate over time.

How many calories are burned doing planks — realistic numbers and examples

There is no single answer, because calories burned depend on body weight, plank intensity, and duration. A good way to estimate is to use metabolic equivalents (METs). Plank holds are usually in the low-to-moderate MET range. Below are realistic examples to give you a practical sense:

Estimated calorie burn (per minute) — sample calculations

• Light-to-moderate plank (approx. 2.5–3.5 METs): a 130 lb (59 kg) person burns ~3–4 kcal/min; a 170 lb (77 kg) person burns ~4–5 kcal/min.
• More intense plank variations or weighted planks (approx. 3.5–5 METs): a 130 lb person burns ~4–6 kcal/min; a 170 lb person ~6–7 kcal/min.

Practical example: if you hold a standard forearm plank for 1 minute, expect roughly 3–5 calories burned depending on your weight and effort. If you do five 1-minute planks spread through a workout (with short rests), that’s about 15–25 calories — not massive, but meaningful when combined with other exercises.

Why plank calorie numbers feel low — and why they still matter

Burning calories during a plank is modest because the movement is static and not high-intensity cardio. However, planks contribute to calorie burn indirectly by:

• Building lean muscle mass that raises resting metabolic rate.
• Improving posture and movement efficiency so you perform other activities better.
• Allowing you to include higher-intensity core variations that increase heart rate and calories burned.

Plank variations and workouts to increase calorie burn

To get more out of planks, add movement, resistance, or volume. Here are options that boost intensity and caloric cost:

Dynamic plank variations

• Plank jacks — jump your feet in and out while holding a plank.
• Shoulder taps — alternate tapping shoulders to challenge stability.
• Mountain climbers — fast knee drives that spike heart rate.
• Plank to push-up — alternate between forearm and full plank.

Strength-focused plank options

• RKC/contracted plank — intense core tension for time.
• Weighted plank — add a small plate on your back (use caution).
• Side plank with leg raise — targets obliques and glutes.

Sample plank-based mini workout (10 minutes)

1. 30 sec forearm plank (warm-up)
2. 20 sec plank jacks, 10 sec rest — repeat 3 times
3. 30 sec side plank right, 30 sec side plank left
4. 30 sec mountain climbers, 30 sec rest — repeat 2 times

This circuit mixes isometric holds and dynamic moves to increase calorie burn while strengthening your core.

Form tips: get maximum benefit (and avoid injury)

Quality over quantity. Doing 10 minutes of sloppy planks won’t help as much as shorter, well-executed holds. Key form cues:

• Keep a straight line from head to heels — avoid hips sagging or piking.
• Engage your core by gently drawing the belly button toward the spine.
• Breathe steadily — don’t hold your breath.
• Hand/forearm position: elbows under shoulders on a forearm plank; hands under shoulders for a high plank.

Pair planks with cardio and nutrition for better fat loss

Because planks burn modest calories on their own, combine them with cardiovascular exercise and a sensible nutrition plan for fat loss or weight management. Smart pairings:

• Short HIIT sessions plus a core circuit
• Full-body strength training 2–3x per week
• Balanced meals with adequate protein to support muscle recovery
• Quality sleep and hydration to support metabolism

For structured programming, check out our workout routines and explore meal planning in our nutrition guides.

Real-world example: Sarah’s 12-week plan

Sarah, a busy teacher, started with 30–45 second planks three times per week. She added dynamic planks and 20 minutes of brisk walking on off-days. Over 12 weeks she improved her plank holds from 45 seconds to 2 minutes, gained visible core definition, and lost body fat by combining modest calorie burn from planks with improved strength and better food choices. The takeaway: consistency beats perfection.

Frequently Asked Questions

1. Do planks burn belly fat?

Planks strengthen and tone core muscles but you can’t spot-reduce fat. To lose belly fat, combine planks with full-body workouts, calorie control, and consistent cardio. Over time, building core muscle improves posture and can make your midsection look leaner.

2. How long should I hold a plank to see results?

Quality holds matter more than long holds. Start with 20–45 seconds with perfect form and progress to 1–2 minutes. Incorporating plank variations and increasing frequency will speed strength and endurance gains.

3. Can planks replace ab exercises?

Planks are excellent for core stability and should be part of your routine, but variety is important. Add rotational moves, anti-extension and anti-rotation exercises (like Russian twists, dead bugs, and Pallof presses) to build a balanced core.

Conclusion — final answer and next steps

So, how many calories are burned doing planks? The short answer: a modest amount per minute (roughly 3–7 kcal/min depending on body weight and plank intensity), but the long-term benefits — increased muscle endurance, better posture, and higher resting metabolic rate — make planks a valuable tool in any fitness plan. Use planks as part of a broader routine that includes cardio, strength training, and smart nutrition. Ready to level up? Try a plank challenge this week, pair it with one of our wellness tips, and track how your strength improves.

Want a plank program tailored to your schedule and goals? Leave a comment or sign up for our newsletter to get a 4-week plank progression you can do at home.