How Many Calories Do Leg Raises Burn? Real Numbers, Tips & Variations

Ever done a set of leg raises at the end of your workout and wondered, “Did that even burn any calories?” You’re not alone. Leg raises feel brutal when your lower abs are on fire, but as a focused core exercise they don’t always translate to huge calorie counts the way running or cycling do. In this post I’ll break down exactly how many calories do leg raises burn, explain the factors that affect calorie burn, and give practical tips and progressions so you get maximum benefit from every rep.

How many calories do leg raises burn?

Short answer: it depends. Leg raises are primarily a strength and stability movement for the lower abdominal muscles, hip flexors, and core. As a result, they burn fewer calories per minute than full-body cardio exercises. Typical calorie burn ranges are:

• Lying leg raises (moderate effort): about 3–5 kcal per minute
• Hanging leg raises (higher effort): about 5–8 kcal per minute
• Dynamic or weighted leg raises: can approach 6–10 kcal per minute depending on intensity

To translate that into real numbers: a 150 lb (68 kg) person doing 10 minutes of hanging leg raises at a moderate pace (roughly 4–5 METs) might burn ~45–55 calories. If you increase intensity or add weight, that number goes up — but leg raises alone won’t burn the same number of calories as a 10-minute run.

Factors that affect how many calories leg raises burn

Several variables change the calorie estimate. Monitor these to better gauge your own burn:

Body weight and metabolism

Heavier people burn more calories for the same activity because moving a greater mass requires more energy. Basal metabolic rate and overall fitness also influence calorie usage.

Exercise intensity & volume

Tempo, time under tension, number of sets and reps, and whether you’re doing continuous reps or rest-paused sets will change total energy expenditure. Fast-paced circuits or high-rep sets increase calorie burn.

Variation and added resistance

Hanging leg raises, toes-to-bar, or weighted leg raises recruit more muscle and require stabilizing strength — increasing the metabolic demand compared with simple floor leg raises.

Rest periods and circuit structure

Supersetting leg raises with compound moves (squats, kettlebell swings, burpees) or using them in a high-intensity core circuit will raise your heart rate and overall calories burned.

Leg raise variations and estimated calorie burn

Here are common leg raise variations with realistic calorie estimates and programming tips:

• Lying leg raises (on mat): 3–5 kcal/min. Great for beginners. 3 sets of 12–15 reps focuses on control and lower ab recruitment.
• Hanging knee-to-chest: 5–7 kcal/min. Introduces grip and hip flexor demand. 3–4 sets of 8–12 reps.
• Hanging straight-leg raises / toes-to-bar: 6–8+ kcal/min. Advanced—works the entire core and requires shoulder stability.
• Weighted leg raises / captain’s chair: 6–10 kcal/min depending on load. Use cautiously to protect the lower back.
• Slow negatives or eccentric leg raises: Increase time under tension and muscular fatigue; effective for strength and slightly more caloric burn per rep.

Sample core circuit (real-world example)

Try this 15-minute routine to boost calorie burn while building core strength:

1. Warm-up: 2 minutes of light cardio (jog in place)
2. Round (repeat 3x): 30s lying leg raises, 30s plank, 30s hanging knee raises, 30s rest
3. Finish with 60s slow negatives (lying leg raises) and 60s stretching

This approach mixes strength and brief cardio-like intensity — expect ~60–120 calories burned depending on your weight and effort.

Practical tips to get the most from leg raises

• Focus on form: control the movement, avoid swinging, and avoid overarching the lower back.
• Prioritize progressive overload: add reps, slow the tempo, or add light ankle weights to increase intensity.
• Breathe purposefully: exhale on the lift and inhale on the lowering phase to maintain intra-abdominal stability.
• Combine with compound moves: pair leg raises with squats or rows in circuits for higher calorie burn.
• Frequency: 2–4 core sessions per week is sufficient for most people — quality beats quantity.

Healthy lifestyle habits that amplify results

Remember: spot reduction is a myth. To maximize fat loss and reveal abdominal definition you need a combination of resistance training, cardiovascular work, and nutrition. Practical steps:

• Track your overall calorie balance — creating a modest deficit will reduce body fat.
• Get adequate protein (aim for 0.7–1.0 g per pound of bodyweight for active people) to preserve muscle while cutting calories.
• Prioritize sleep and manage stress — both influence hunger hormones and recovery.
• Increase daily movement (NEAT) — walking, standing, and activity outside the gym add substantial calorie burn across the week.

Where leg raises fit in a complete plan

Think of leg raises as a high-value core exercise that builds strength, stability, and functional control. To maximize fat loss and calorie burn pair them with full-body strength training, interval cardio, and a sound nutrition approach. Explore practical programs and sample plans in our workout routines and learn how food supports your goals in our nutrition guides. For recovery and balance, check out our wellness tips.

Frequently Asked Questions

1. How many calories do hanging leg raises burn compared to lying leg raises?

Hanging leg raises generally burn more because they require grip strength, shoulder stability, and greater core recruitment. Expect ~5–8 kcal/min for hanging variations versus ~3–5 kcal/min for lying leg raises, depending on intensity and your bodyweight.

2. Can leg raises help me lose belly fat?

Leg raises strengthen and hypertrophy the abdominal muscles, but they won’t specifically melt belly fat by themselves. Fat loss requires a consistent calorie deficit, full-body training, and cardio. Leg raises will help your core look better as you reduce body fat.

3. How many leg raises should I do per day to see results?

Quality over quantity. Aim for 2–4 weekly sessions with 3–5 sets of 8–20 reps depending on the variation. Progressively increase difficulty or add resistance. Consistency across weeks paired with proper nutrition yields the best outcome.

Conclusion: How many calories do leg raises burn — and what should you do next?

Leg raises burn a modest number of calories compared with full-body cardio — typically in the range of 3–10 kcal per minute depending on variation, effort, and bodyweight. But their value goes beyond raw calorie numbers: they build core strength, improve posture, and support better performance in compound lifts. If your goal is to burn more calories, use leg raises in circuits, increase intensity, and combine them with strength training and a sensible diet.

Ready to put this into practice? Try the sample 15-minute core circuit above for a week, then explore more structured plans on our workout routines page and fine-tune your fuel with our nutrition guides. Want personalized help? Start a 4-week challenge and track your progress — small changes lead to big results.