Crunches Calories Burned Calculator
Measure the caloric expenditure of your ab-focused training sessions.
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Burn Statistics
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How Many Calories Do Crunches Burn?
A 15-minute moderate crunch session burns approximately 80-110 calories. While crunches isolate the abs more effectively than sit-ups, they burn slightly fewer calories due to the smaller range of motion.
Crunches are the most popular abdominal exercise, designed specifically to target the rectus abdominis (the "six-pack" muscle). By limiting trunk flexion to the upper spine only, crunches minimize hip flexor involvement and maximize direct ab engagement, making them superior for ab isolation compared to sit-ups.
Our calculator uses 2024 Metabolic Equivalent of Task (MET) indices. Crunches intensity ranges from MET 3.2 for slow pace to MET 8.5 for weighted cable crunches. Bicycle crunches (MET 7.5) are particularly effective, placing them on par with moderate Pilates or vigorous yoga.
Factors Influencing Crunch Calorie Burn
Crunch Variation
Bicycle crunches burn more calories than standard crunches due to the added leg movement and rotational demand.
Contraction Quality
Slow, controlled reps with peak contraction at the top of the movement increase time under tension and metabolic demand.
Added Resistance
Holding a weight plate on the chest or using a cable machine dramatically increases the load on the abs.
Rep Tempo
High-rep, fast-paced crunches elevate heart rate, turning the exercise into a cardiovascular challenge as well.
Crunches Burn Projections
Calories by Session Length (70 kg / 154 lbs)
| Duration | Light (3.2) | Moderate (4.5) | Vigorous (6.0) | Bicycle (7.5) |
|---|---|---|---|---|
| 5 min | 20 | 28 | 37 | 46 |
| 10 min | 39 | 55 | 74 | 92 |
| 15 min | 59 | 83 | 110 | 138 |
| 20 min | 78 | 110 | 147 | 184 |
| 30 min | 117 | 165 | 221 | 276 |
Calories by Your Weight (15 min Moderate Crunches)
Crunches vs. Other Activities (15 min, 70 kg)
| 🤸Crunches (Moderate) | 83 cal |
| 🧘Sit-Ups (Moderate) | 92 cal |
| 🚴Bicycle Crunches | 138 cal |
| 🧍Planks (Typical) | 46 cal |
| 🕉️Yoga (Hatha) | 55 cal |
| 🧘♀️Pilates (Moderate) | 92 cal |
Data source: 2024 Revised Compendium of Physical Activities.
Crunches FAQ
Standardized & Verified By
Manish KumarCertified Fitness Professional (NASM) • Core Training Specialist • Expert in abdominal isolation techniques and metabolic training with 10+ years experience.