How Many Calories Does 10 Push Ups Burn

Ever paused mid-set and wondered, “how many calories does 10 push ups burn?” Whether you’re squeezing in a quick home workout, tracking every calorie, or just curious about the efficiency of bodyweight exercises, understanding the calorie cost of 10 push-ups helps you plan smarter sessions and realistic goals.

Quick Answer: It’s Small — But Not Insignificant

Short version: 10 push-ups typically burn between about 2 and 6 calories for most people. The exact number depends on your body weight, intensity, tempo, and fitness level. While 10 reps won’t torch calories like a 30-minute run, they contribute to muscle building, boost metabolism over time, and fit perfectly into high-intensity intervals.

Why the Calories Vary: Key Factors That Affect Burn

• Body weight: Heavier people expend more energy doing the same movement.
• Intensity and speed: Fast, explosive push-ups (plyometric) burn more than slow, controlled reps.
• Muscle recruitment: Variations like decline or diamond push-ups engage more muscles and increase calorie burn.
• Rest and context: Doing push-ups as part of a circuit or HIIT session raises overall metabolic demand.

How to Estimate Calories: The MET Method (Simple Math)

Exercise scientists often use METs (Metabolic Equivalent of Task) to estimate energy cost. A rough calculation:

Calories burned = MET × weight (kg) × duration (hours)

Push-ups can range from a moderate MET (~3.8) to a vigorous MET (~8) depending on intensity. Let’s run examples for one set of 10 push-ups taking about 30 seconds (0.0083 hours).

Example calculations

• 150 lb (68 kg), moderate effort (MET 3.8): 3.8 × 68 × 0.0083 ≈ 2.1 calories
• 150 lb (68 kg), vigorous effort (MET 8): 8 × 68 × 0.0083 ≈ 4.5 calories
• 200 lb (91 kg), vigorous effort (MET 8): 8 × 91 × 0.0083 ≈ 6.0 calories

So you can see a typical range of ~2–6 calories per 10 push-ups depending on the person and effort.

Why You Shouldn’t Obsess Over Single-Rep Calories

Counting calories per push-up is interesting, but the bigger picture matters more: consistency, total workout volume, increased muscle mass, and higher daily non-exercise activity all drive long-term fat loss and fitness. Push-ups are valuable because they build upper-body strength, core stability, and can be stacked into circuits for real metabolic impact.

Practical Tips: Get More Out of 10 Push-Ups

• Slow down the eccentric: Lowering for 3–4 seconds and exploding up increases time under tension and calorie burn.
• Add a pause at the bottom: Hold for 1–2 seconds to recruit stabilizing muscles.
• Use progressive overload: Increase reps, add weighted vest, or move to harder variations over weeks.
• Include in HIIT circuits: Pair 10 push-ups with squats, burpees, or jump rope to amplify calorie burn.
• Track total volume: Instead of per-10-rep calories, track total sets × reps to estimate session burn.

Push-Up Variations That Burn More Calories

• Knee push-ups: Great for beginners — lower energy per rep but allows more volume.
• Decline push-ups: Increase chest and shoulder load — higher calorie cost.
• Diamond push-ups: More triceps focus — increases muscle recruitment.
• Plyometric push-ups: Explosive movement that raises heart rate and metabolic demand.
• Hand-release push-ups: Ensures full range, engages back and core more.

Sample Micro-Workouts Using 10 Push-Ups

Perfect for busy days — each takes 5–12 minutes and stacks small calorie burns into a meaningful metabolic boost.

• AMRAP 7 minutes: 10 push-ups, 15 air squats, 10 sit-ups — repeat as many rounds as possible.
• HIIT Tabata (4 minutes): 20 sec all-out (10 push-ups or modified), 10 sec rest — repeat 8x.
• Quick strength set: 5 rounds of 10 push-ups, 30 sec rest — focus on quality and progressive overload.

Healthy Lifestyle Tips to Boost Calorie Burn Long-Term

• Build lean mass: Combine push-ups with other resistance work to raise resting metabolic rate.
• Prioritize protein: Adequate protein supports muscle recovery and growth (see our nutrition guides).
• Move often: Short bouts of bodyweight work across the day add up — stand, walk, and do micro-workouts.
• Manage sleep and stress: Poor sleep and high stress can blunt weight-loss efforts and recovery.

Real-World Example: From Desk Worker to 10-Minute Routine

Sam, a busy software developer, used to snack and sit for hours. Instead of long gym sessions, he built a habit: every 2 hours, he does 3 rounds of 10 push-ups, 20 bodyweight lunges, and 30-second plank. Over months he increased push-up variations, gained upper-body strength, and noticed better posture and a modest drop in body fat. The takeaway: small, consistent bodyweight bouts can be transformative when combined with better nutrition and activity habits.

How Many Calories Does 10 Push Ups Burn? (Subheading with the Keyword)

To restate clearly: how many calories does 10 push ups burn? For most adults, expect roughly 2–6 calories per 10 push-ups. Use the guidelines above to tailor estimates for your weight and intensity, and remember the long-term benefits of strength work go far beyond the immediate calories burned.

Frequently Asked Questions

1. Do push-ups help with weight loss?

Yes, indirectly. Push-ups build muscle, improve strength, and help increase metabolic rate. While a single set burns few calories, consistent resistance training plus cardio and good nutrition supports fat loss.

2. Is it better to do many push-ups or fewer with heavier resistance?

Both have benefits. Higher reps build muscular endurance and conditioning; fewer reps with added resistance (weighted vest) build strength and muscle mass, which increases long-term calorie burn. A balanced program mixes both.

3. Can I track push-up calories with fitness trackers?

Fitness trackers estimate based on heart rate and movement; short sets like 10 push-ups may be underestimated or lumped into overall activity. Use them for trends, not exact counts.

Conclusion — Small Efforts Add Up

So, how many calories does 10 push ups burn? About 2–6 calories depending on weight and intensity. While the number per set is modest, push-ups are a highly efficient bodyweight exercise that builds strength, improves posture, and fits into powerful circuits that increase total calorie burn. If you want real progress, focus on volume, progression, and consistency.

Ready to turn 10 push-ups into real results? Try a 30-day push-up challenge, mix variations into your workout routines, and pair them with tips from our wellness tips and nutrition guides. Share your progress and keep moving — small wins compound into big changes.