How Many Calories Do I Burn With Sit Ups? Realistic Estimates & Practical Tips

You’ve been doing 50 sit-ups every morning and feel proud—so how many calories do you really burn with sit ups? If you’ve ever tracked workouts and wondered why the scale doesn’t budge despite a daily ab routine, you’re not alone. This article breaks down realistic calorie estimates, shows you how to get more from your core work, and gives practical variations and lifestyle tips to speed progress.

Quick answer: Calories burned doing sit-ups (overview)

Sit-ups and other core exercises burn some calories, but they’re not high on the list for maximum calorie expenditure. Roughly speaking, a moderate-intensity sit-up session burns about 3–7 calories per minute depending on your weight, speed, and effort. That means a 10-minute focused sit-up set typically burns around 30–70 calories for most people.

How many calories do i burn with sit ups: realistic estimates

To get a more useful number, you can use the MET (metabolic equivalent) formula commonly applied to bodyweight exercises. A typical sit-up effort is around 3.5–4.5 METs. Using the formula calories/minute = MET × 3.5 × weight(kg) / 200 gives these examples:

• Person 60 kg (132 lb) at 4 METs: ~4.2 kcal/min → 10 minutes ≈ 42 kcal
• Person 75 kg (165 lb) at 4 METs: ~5.25 kcal/min → 10 minutes ≈ 52 kcal
• Person 90 kg (198 lb) at 4 METs: ~6.3 kcal/min → 10 minutes ≈ 63 kcal

Keep in mind intensity matters. Fast-paced sit-ups, added resistance (holding a weight plate), or combining sit-ups into a circuit can push the MET value higher and increase calorie burn. Conversely, slow or low-rep sessions burn fewer calories.

Calories per rep: a practical way to think about it

Many people count reps. If you do 100 sit-ups and it takes you 6–8 minutes, you’re likely burning in the 30–60 calorie range depending on the factors above. That’s why replacing long sit-up-only sessions with mixed-movement circuits can be far more time-efficient for calorie burn.

Why sit-ups alone aren’t the best strategy for fat loss

Spot reduction is a myth: you can’t target belly fat by doing only sit-ups. Sit-ups strengthen and build core muscles, improve posture, and help performance, but significant fat loss requires a calorie deficit through diet plus overall energy expenditure from cardio, strength training, and daily activity.

Combine sit-ups with other calorie-burning methods

• High-Intensity Interval Training (HIIT): Short, intense intervals boost calorie burn during and after the workout.
• Compound strength exercises: Squats, deadlifts, and push-ups recruit large muscle groups and raise metabolic rate.
• Increase NEAT: Walk more, take stairs, stand instead of sit—small changes add up.

Workout ideas and sit-up variations to burn more calories

Swap simple sit-ups for variations that increase intensity, time under tension, and calorie burn.

• Bicycle crunches – Add rotational movement and hip flexor engagement to raise heart rate.
• Weighted sit-ups – Hold a dumbbell or plate to increase workload and calorie cost.
• Sit-up to press – Combine with an overhead press to turn a core move into a full-body exercise.
• Decline sit-ups – Greater range of motion makes each rep harder and more effective.
• AMRAP circuits – Do as many rounds as possible of 20 sit-ups, 10 burpees, 15 squats in 12 minutes for big calorie burn.

Practical tips for getting the most from your sit-up routine

• Focus on form: Proper mechanics reduce injury risk and target the right muscles.
• Progress gradually: Increase reps, sets, or add resistance to avoid plateaus.
• Mix intensity: Alternate heavy strength days with HIIT or conditioning to maximize metabolism.
• Track sessions: Logging duration and perceived exertion helps estimate calories and measure progress.
• Rest and recover: Muscles grow and adapt during recovery—don’t do intense core work every single day.

Healthy lifestyle tips that amplify results

Calories in vs. calories out still matters. Pair your sit-up routine with sensible nutrition and daily habits:

• Balanced diet: Prioritize protein to preserve muscle, whole carbohydrates for energy, and healthy fats.
• Hydration and sleep: Both impact recovery, hunger hormones, and workout performance.
• Consistent resistance training: Preserves lean mass and increases resting metabolic rate.

If you want structured plans that combine core work with full-body training, check out our workout routines. For help dialing in nutrition alongside your exercise, explore our nutrition guides. For overall wellbeing, tips on sleep and stress management are in our wellness tips section.

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

Maria, a 68 kg (150 lb) office worker, did 100 sit-ups daily for a month and noticed stronger abs but minimal weight change. She switched to a 3x/week plan combining 8-minute core circuits (including weighted sit-ups and bicycle crunches), two HIIT sessions, and two strength-training days. Over 12 weeks she lost fat, improved performance, and increased lean mass—showing the value of variety over endless sit-up reps.

Frequently Asked Questions

1. How many calories do I burn with sit ups?

On average you’ll burn about 3–7 calories per minute doing sit-ups, depending on body weight and intensity. For most people, a focused 10-minute sit-up session burns roughly 30–70 calories. Use this as a guideline, not an exact number.

2. Are sit-ups effective for weight loss?

Sit-ups build core strength but won’t melt belly fat by themselves. Weight loss requires a calorie deficit achieved through diet, increased overall activity, and combined cardio and resistance training.

3. How can I increase calories burned doing sit-ups?

Add intensity (faster pace, less rest), resistance (hold a weight), combine with other movements in circuits or HIIT, and increase workout duration. Increasing overall daily movement and incorporating strength training will also raise total calorie burn.

Conclusion — Take action and measure what matters

So, how many calories do i burn with sit ups? The short answer: some—but not as many as a run, bike ride, or a full-body HIIT session. Sit-ups are valuable for core strength and posture, but for fat loss you’ll get better results by combining them with higher-intensity work, resistance training, and a sensible diet. Start by tracking one week of workouts, add variety (try weighted sit-ups or circuits), and measure progress with performance and body composition rather than reps alone.

Ready to upgrade your routine? Try a 4-week mix of core circuits and HIIT, log your sessions, and visit our workout routines and nutrition guides to create a plan that burns more calories and builds lasting strength. Share your results or questions in the comments below — I’d love to help you tailor a plan.