How Many Calories Do Leg Raises Burn? Real Estimates & Smart Tips

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Ever finished a set of leg raises and wondered, “Was that enough to move the needle on my calorie burn today?” You’re not alone — many of us count reps, not calories, and want to know whether core moves like leg raises actually make a dent in energy expenditure. In this post I’ll break down realistic calorie estimates, show how to increase intensity, and give practical tips so your leg raises contribute to both strength and fat-loss goals.

Table of Contents

Why people ask about leg raise calorie burn

Leg raises are a staple core exercise — they target the lower abs, hip flexors, and help stabilize the pelvis. Because they’re a bodyweight move you can do anywhere, people naturally ask whether leg raises are “worth it” for burning calories compared with cardio or full-body strength training. The short answer: they burn calories, but the total depends on several factors (body weight, intensity, tempo, and volume).

How many calories do leg raises burn? — realistic estimates

There’s no single definitive number for “how many calories do leg raises burn,” but we can give a useful range. Leg raises are primarily a strength move, often measured as resistance or calisthenics activity. Using metabolic equivalents (METs) and common formulas, a typical range is:

Lower-intensity leg raises (slow sets, controlled tempo): ~3–4 METs
Higher-intensity or hanging leg raises, fast tempo or added weight: ~4–6 METs

To estimate calories burned per minute:

Calories/min = (MET × body weight in kg × 3.5) / 200

Real-world examples

Example 1 — 150 lb person (68 kg) doing moderate leg raises at 4 METs:

Calories/min = (4 × 68 × 3.5) / 200 ≈ 4.8 kcal/min

If they do 10 minutes of continuous sets (including rest between sets), that’s ~48 calories.

Example 2 — 200 lb person (91 kg) doing intense hanging leg raises at 5 METs:

Calories/min = (5 × 91 × 3.5) / 200 ≈ 7.9 kcal/min

For 10 minutes of work, that’s ~79 calories.

Note: If you’re doing short sets (e.g., 3 sets of 12 reps with rest), your “per minute” average will be lower because rest time is included. You can increase continuous work (shorter rest, higher reps, circuits) to boost total calorie burn.

Factors that affect calorie burn for leg raises

Body weight: Heavier individuals expend more calories for the same movement.
Exercise intensity: Hanging leg raises or weighted leg raises are more demanding than floor leg raises.
Tempo and control: Faster reps or explosive variations increase heart rate and energy use; slow controlled reps increase time-under-tension but may burn fewer calories per minute.
Volume and rest: More sets and less rest raise total calories burned.
Fitness level: Untrained people may burn more calories initially for the same work compared to trained athletes.

Practical workout variations to increase calories burned

To get more out of your leg raises, try these variations and programming tips:

Lying leg raises: Great for beginners. Focus on controlled movement and avoid lower-back arching.
Hanging leg raises: Increased difficulty and full-body engagement; raises heart rate more than floor variations.
Weighted leg raises: Add ankle weights or hold a dumbbell between feet to boost intensity.
Leg raise to hip lift: Finish each rep with a small pelvic tilt to recruit more abs.
Superset with cardio moves: Pair leg raises with mountain climbers or jumping jacks for a circuit that increases calorie burn.

Sample mini-circuit (10–12 minutes)

30s hanging leg raises (or lying leg raises) — as many clean reps as possible
30s mountain climbers
30s rest
Repeat 6 times

This kind of interval-style circuit raises intensity and calorie burn compared with isolated sets.

Form cues and injury prevention

Proper technique preserves the lower back and maximizes abdominal engagement:

Keep your lower back pressed gently into the floor on lying variations.
Avoid swinging; control the descent to keep tension on the abs.
Exhale on the effort (lifting phase), inhale on the return.
If hanging, engage scapular stabilizers and avoid letting the shoulders collapse.

Lifestyle tips to make leg raises more effective for fat loss

Leg raises alone won’t burn a ton of calories, but combined with healthy habits they become a powerful tool for a leaner midsection:

Nutrition matters: Create a modest calorie deficit and prioritize protein to preserve muscle.
Include full-body strength training: Bigger compound lifts (squats, deadlifts) raise resting metabolic rate more than isolated ab work.
Do regular cardio: Add steady-state or HIIT sessions to increase total daily energy expenditure.
Prioritize sleep and stress management: Hormones like cortisol affect fat storage and recovery.

If you want structured daily training that includes targeted core work, check out our workout routines. For dietary strategies that support fat loss and muscle definition, see our nutrition guides. Also explore general recovery and habit tips in our wellness tips section.

Conclusion — So, how many calories do leg raises burn?

Leg raises burn calories, but the amount varies widely. Expect roughly 4–8 calories per minute depending on your weight and intensity, and plan on increasing intensity or combining leg raises with other moves if your primary goal is calorie burn. Most importantly, treat leg raises as an effective core-strengthening exercise that supports posture, performance, and aesthetics — and pair them with smart nutrition and full-body training for the best results.

Ready to level up your core and calorie burn? Try the mini-circuit above, track a few sessions, and adjust intensity over time. If you want a full plan, explore our workout routines and nutrition guides to make every minute count.

Frequently Asked Questions

1. How many calories do leg raises burn per set?

Calories per set depend on reps, tempo, and rest. A single set of 12–15 controlled leg raises may only burn a few calories (2–6 kcal). Total session burn depends on cumulative volume and rest intervals.

2. Are hanging leg raises better for calorie burn than lying leg raises?

Yes — hanging leg raises typically engage more muscle groups, demand more stability, and raise heart rate higher, so they generally burn more calories than lying leg raises at the same rep count.

3. Can I lose belly fat by doing leg raises every day?

Targeted exercises strengthen and tone the abdominal muscles but won’t selectively eliminate belly fat. Fat loss requires a consistent calorie deficit, full-body workouts, and cardio, along with core training for definition.