How Many Calories Does 100 Sit Ups Burn

After grinding through a set of 100 sit-ups, have you ever paused and asked, “how many calories does 100 sit ups burn?” You’re not alone — it’s a natural question when you’re investing time and sweat into core work and wondering if it’s enough to move the needle on weight loss or belly fat. Let’s break down the real calorie counts, what affects them, and smarter ways to get more burn from your core sessions.

Quick answer: It’s less than you think — and it depends

Short version: 100 sit-ups usually burn between about 20 and 60 calories, depending on your body weight, speed, intensity, and whether you add resistance. That range may feel underwhelming, but understanding the why helps you use sit-ups strategically in a balanced fitness plan.

How the math works: estimate calories from sit-ups

To estimate calories burned you can use METs (metabolic equivalents). General bodyweight abdominal exercises like sit-ups are roughly 3–4 METs (moderate effort). The formula is:

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

Example calculations

• 150 lb person (68 kg), moderate pace: 100 sit-ups in 5 minutes (0.083 hours) at 3.5 METs → 3.5 × 68 × 0.083 ≈ 20 calories
• 200 lb person (91 kg), faster/harder: 100 sit-ups in 4 minutes (0.067 hours) at 4 METs → 4 × 91 × 0.067 ≈ 24 calories
• Weighted or very intense effort: the MET could rise to 5–6, pushing the burn to ~35–60 calories for 100 reps depending on weight and speed

Bottom line: pure sit-up repetitions are not a high-calorie torching exercise compared with cardio or compound movements. But they still have value for muscular endurance and core strength.

Why the calorie number is modest

• Short duration: 100 sit-ups typically take just a few minutes, and calories add up with time as much as intensity.
• Local muscle work: sit-ups target core muscles. Large, metabolically hungry muscle groups (legs, back) burn more calories when worked.
• Limited metabolic afterburn: resistance training can boost post-exercise oxygen consumption, but short sit-up sets produce a small EPOC compared to heavy lifting or HIIT.

Sit-ups vs crunches vs plank — what burns more?

Not all core moves are equal. Dynamic moves that recruit more muscles and require stabilization often burn more:

• Bicycle crunches and V-ups engage obliques and hip flexors — slightly higher calorie burn than strict sit-ups.
• Planks build endurance and stability; longer time under tension increases calorie burn over extended holds.
• Compound moves like renegade rows, Turkish get-ups, or mountain climbers combine cardio and strength — much higher burn per minute.

Practical tips to increase calorie burn from sit-up sessions

• Increase intensity, not just reps: add a weighted plate or medicine ball to your sit-ups to raise effort and calorie cost.
• Use intervals: do sets of 25 sit-ups interspersed with 30 seconds of high-knee running or jumping jacks to up heart rate and total energy expenditure.
• Mix it into circuits: combine sit-ups with squats, push-ups, and lunges to work larger muscle groups and burn more calories overall.
• Slow down the eccentric (lowering) phase: time under tension increases muscular work, fatigue, and metabolic demand.
• Prioritize form: proper technique ensures you’re working the intended muscles and reduces injury risk.

Better ways to lose belly fat (and why 100 sit-ups alone won’t cut it)

Spot reduction is a myth — doing 100 sit-ups every day won’t melt belly fat. For visible changes you need:

• A consistent calorie deficit through diet and activity
• Full-body strength training to increase lean mass and resting metabolic rate
• Regular cardio or HIIT to increase weekly calorie burn
• Quality sleep, stress management, and hydration

If your goal is fat loss, pair core work with compound resistance sessions and regular cardiovascular activity. For program ideas, check our workout routines and consult the nutrition guides to align calories and macros with your goals.

Sample quick core circuit to burn more than 100 sit-ups alone

Try this 12-minute AMRAP (as many rounds as possible):

• 25 sit-ups
• 15 bodyweight squats
• 10 mountain climbers (each side)
• 30-second plank

Repeat rounds for 12 minutes. This circuit mixes core work with big leg muscles and cardio bursts to increase total calorie burn and build transferable strength.

Real-world example: Sarah’s 30-day shift

Sarah, 32, did 100 sit-ups a day for a month but didn’t change diet or add other training. She felt stronger in her core yet saw minimal change on the scale. When she switched to a balanced routine—3 weekly full-body strength sessions, 2 HIIT workouts, and a daily 10-minute core circuit—she lost body fat, gained visible definition, and improved endurance. The takeaway: sit-ups are helpful, but they’re a piece of a bigger strategy.

How many calories does 100 sit ups burn? (Answer in context)

So, to reiterate the exact search question: how many calories does 100 sit ups burn? Expect roughly 20–60 calories depending on weight, pace, intensity, and added resistance. For meaningful calorie burn and fat loss, integrate sit-ups into a broader program that includes resistance training, cardio, and smart nutrition.

Frequently Asked Questions

1. Do 100 sit-ups a day help you lose belly fat?

Not by themselves. Sit-ups build abdominal muscle endurance but won’t burn enough calories to reduce belly fat alone. Combine them with a calorie-controlled diet, full-body strength training, and cardio for best results.

2. Are sit-ups effective or should I do planks instead?

Both are effective but serve different purposes. Sit-ups build dynamic flexion strength; planks improve static stability and endurance. A balanced core program includes both, plus anti-rotation and anti-extension exercises for complete function.

3. How can I burn more calories doing core workouts?

Increase intensity (weighted sit-ups), add compound movements (squats, lunges), include HIIT intervals, or extend workout time. Consistency and progressive overload are key to increasing total energy expenditure over time.

Conclusion — make sit-ups work for you

When asking “how many calories does 100 sit ups burn,” remember the honest answer: not a lot in isolation. But 100 sit-ups can be a useful component of a well-rounded fitness plan that improves core strength, posture, and performance. If your goal is fat loss or higher calorie burn, combine sit-ups with resistance training, cardio, and healthy eating — and try progressive variations or circuits to get better results.

Ready to take your core training to the next level? Explore more effective plans in our workout routines and pair them with practical advice from our wellness tips to build a sustainable routine you’ll enjoy.