Lunges Calories Burned Calculator
Discover the caloric output of your lunges and unilateral leg sessions.
Session Details
Burn Statistics
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How Many Calories Do Lunges Burn?
A 30-minute typical lunge session burns approximately 150-250 calories. Because they require constant stabilization, lunges engage the core and smaller auxiliary muscles more than traditional squats.
Lunges are an exceptional unilateral (one-sided) exercise that corrects muscle imbalances and builds significant lower body strength. By targeting the glutes, quadriceps, and hamstrings individually, lunges force the core to work overtime for stabilization, leading to a surprisingly high caloric demand.
Our calculator leverages updated 2024 Metabolic Equivalent of Task (MET) indices. Lunge intensity ranges from MET 3.5 for bodyweight variations to MET 8.5 for heavy walking lunges. This places lunges on par with a vigorous low-impact aerobics session or high-speed walking.
Factors Influencing Lunge Calorie Burn
Added Weight
Holding dumbbells or a barbell increases the gravitational resistance, forcing the muscles to work harder and burn more energy.
Stride Length
Longer strides emphasize the glutes and hamstrings, while shorter strides target the quadriceps, altering the metabolic cost.
Level of Stabilization
Performing lunges on an unstable surface or moving (walking lunges) increases core recruitment and calorie burn.
Explosiveness
Plyometric or jumping variations dramatically increase the aerobic demand and per-minute caloric expenditure.
Lunge Burn Projections
Calories by Session Length (70 kg / 154 lbs)
| Duration | Light (3.5) | Typical (4.5) | Weighted (5.5) | Jump (7.0) |
|---|---|---|---|---|
| 15 min | 64 | 83 | 101 | 129 |
| 30 min | 129 | 165 | 202 | 257 |
| 45 min | 193 | 248 | 303 | 386 |
| 60 min | 257 | 331 | 404 | 515 |
| 90 min | 386 | 496 | 606 | 772 |
Calories by Your Weight (30 min Typical Session)
Lunges vs. Other Leg Exercises (30 min, 70 kg)
| 👣Lunges (Typical) | 165 cal |
| 🦵Squats (Moderate) | 184 cal |
| 🚶Walking (Brisk) | 151 cal |
| 🧘Yoga (Vinyasa) | 147 cal |
| 🧗Stair Climbing | 331 cal |
| 🤸Aerobics (Low Impact) | 184 cal |
Data source: 2024 Revised Compendium of Physical Activities.
Lunges FAQ
Standardized & Verified By
Manish KumarCertified Fitness Professional (NASM) • Lower Body Specialist • Expert in unilateral strength mechanics and energy expenditure with 10+ years experience.