How Many Calories Do Leg Lifts Burn

Ever finished a set of leg lifts and wondered, “Exactly how many calories did I just burn?” You’re not alone — many of us track calories and want to know how much impact a focused move like leg raises has on fat loss and fitness. Whether you’re squeezing in a quick core session at home or adding leg lifts to a full-body circuit, this guide breaks down realistic calorie estimates, explains what affects energy expenditure, and gives practical ways to get the most out of the exercise.

How many calories do leg lifts burn?

Short answer: leg lifts burn relatively few calories by themselves. They’re primarily a muscle-strengthening exercise for the lower abs, hip flexors, and core stabilization, not a high-calorie-burning cardio move. That said, how many calories leg lifts burn depends on your body weight, intensity, duration, and whether you add resistance or turn them into a circuit.

As a general estimate, a steady effort of core-strengthening exercises (including leg lifts) falls roughly in the 3–5 MET range. Using the MET formula — Calories = METs × weight (kg) × time (hours) — a 70 kg (154 lb) person performing leg lifts at a moderate intensity for 10 minutes (MET = 3) would burn about 35 calories. Increase intensity, add weight, or perform continuous sets in a circuit and you could push that toward 50–70 calories for the same time period.

Why the number is low compared to cardio

• Leg lifts are mostly resistance exercises: They build muscle and improve posture and function, but they don’t keep heart rate elevated like running or cycling.
• Short duration: Most people do leg lifts in sets with rest, which lowers total calorie burn over a session.
• Muscle mass matters: While strengthening your core helps long-term metabolism, the immediate calorie output is modest.

Factors that affect calorie burn from leg raises

Understanding these factors helps you estimate \u201chow many calories do leg lifts burn\u201d for your specific case.

• Body weight: Heavier people burn more calories performing the same activity because moving more mass requires more energy.
• Intensity and tempo: Slow, controlled leg lifts emphasize muscle tension but lower calorie rate than fast, continuous reps done in a circuit.
• Duration and rest periods: Longer sets and shorter rest increase total burned calories.
• Added resistance: Wearing ankle weights or holding a dumbbell between feet increases energy cost.
• Fitness level: Beginners might burn more initially due to inefficiency; trained athletes may be more economical.

Real-world example

Sarah, 35, 63 kg (139 lb): She performs 4 sets of 15 lying leg raises with 1 minute rest between sets, total active time ~6 minutes. Using MET ≈ 3, calories burned ≈ 3 × 63 × (6/60) = ~19 calories. If Sarah instead performed the same move as part of a 20-minute circuit with minimal rest, sustained MET ≈ 4.5, calories ≈ 4.5 × 63 × (20/60) = ~95 calories. Context matters.

How to maximize calorie burn with leg lifts

If your goal is to burn more calories while keeping leg lifts in your program, try these practical adjustments.

• Turn them into a circuit: Combine sets of leg lifts with burpees, mountain climbers, or squats to keep heart rate up and increase energy expenditure.
• Add resistance: Ankle weights, a light dumbbell between your feet, or a resistance band increases the workload and calorie cost.
• Slow eccentrics and controlled reps: While this may not spike calories, it builds more muscle which raises resting metabolic rate over time.
• Shorten rest intervals: Reduce rest to 15–30 seconds to maintain intensity and calorie burn.
• Superset with cardio moves: Alternate leg lifts with short sprints or jump rope intervals for fat-burning benefits.

Workout variations and sample mini-routines

Mix these into your training to increase effectiveness and variety:

• Lying leg raises: Classic, great for beginners. 3 sets × 10–15 reps.
• Hanging leg raises: Higher intensity; engages core and grips. 3 sets × 8–12 reps.
• Weighted leg lifts: Add ankle weights or a dumbbell for progressive overload.
• Leg lift-to-plank circuit: 45 seconds leg lifts, 15 seconds plank, repeat 4 times for a 4-minute AMRAP-style block.
• Superset: 12 leg raises + 30 seconds high knees, 3 rounds with 60 seconds rest.

Why leg lifts still matter for fat loss and fitness

Even though leg lifts don’t burn as many calories as cardio, they’re crucial for:

• Building core strength and stability (improves posture and athletic performance).
• Increasing lean muscle in the midsection and hip flexors, which supports better movement and can slightly raise resting metabolic rate.
• Reducing injury risk by stabilizing the pelvis and lower back.

Think of leg lifts as part of a balanced program: they help you move better, lift heavier, and train longer — all of which contribute to greater calorie burn over time.

Healthy lifestyle tips to complement leg lifts

• Pair strength with cardio: Combine leg lifts with 2–3 weekly cardio sessions to maximize calorie expenditure.
• Nutrition matters: To lose fat, focus on a moderate calorie deficit with adequate protein to protect muscle. Check out our nutrition guides for practical meal ideas.
• Progressive overload: Increase resistance, reps, or density of workouts to keep progressing.
• Recovery and sleep: Aim for 7–9 hours sleep and active recovery days to support muscle growth and metabolic health.
• Consistency: Small daily efforts compound. Add 10–15 minutes of core work 3–4x per week for long-term benefits.

Frequently Asked Questions

1. Can leg lifts help me lose belly fat?

Spot reduction isn’t realistic — leg lifts strengthen and build the abdominal muscles but won’t specifically melt belly fat. Combine leg raises with calorie control, full-body strength training, and cardio to reduce overall body fat.

2. How many calories will 10 minutes of leg raises burn?

Calories vary by weight and intensity. Rough estimate: 20–60 calories for a 10-minute bout. Higher intensity or circuit-style training pushes the number up; slow isolated sets keep it lower.

3. Should I do leg lifts every day?

Daily short sessions are possible if intensity is low, but for muscle growth and recovery, 2–4 focused sessions per week is optimal. Rotate with other core exercises to avoid overuse.

Conclusion: Practical takeaways and action steps

So, how many calories do leg lifts burn? The number is modest when done in isolation — typically a few dozen calories for short sessions — but leg lifts are valuable for core strength, posture, and supporting greater calorie burn over time when combined with cardio and full-body training. To maximize benefits, incorporate variations, add resistance, shorten rest periods, and place leg lifts into circuits or supersets.

Ready to build a plan? Try adding a 10–15 minute leg-lift circuit three times a week, pair it with two cardio sessions, and follow our workout routines and wellness tips for sleep and recovery. Track progress for four weeks and adjust intensity to keep improving.

Call to action: Start today: pick one leg-lift variation, commit to 3 sets, and see how your core strength — and confidence — improves. Want a customized plan? Check our workout routines page or drop a comment below describing your goals and I’ll help you design the right approach.