Planks Calories Burned Calculator
Measure the caloric expenditure of isometric core strength training.
Session Details
Burn Statistics
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How Many Calories Do Planks Burn?
A 10-minute standard plank hold burns approximately 40-65 calories. While planks burn fewer calories per minute than dynamic exercises, they build exceptional core stability and strength that transfers to all movement patterns.
Planking is the gold standard isometric exercise for core strength and spinal stability. By holding a static position, planks create sustained muscular tension that builds endurance in the entire anterior and posterior core, including the rectus abdominis, transverse abdominis, obliques, and erector spinae.
Our calculator uses 2024 Metabolic Equivalent of Task (MET) indices for isometric exercises. Plank intensity ranges from MET 2.5 for modified kneeling planks to MET 6.5 for dynamic plank variations. This places standard planks on par with gentle yoga or light Pilates.
Factors Influencing Plank Calorie Burn
Plank Variation
Side planks and dynamic planks burn more calories than standard forearm planks due to increased lateral and rotational core demands.
Hold Duration
Longer holds increase total caloric expenditure, but muscle fatigue typically limits most people to 60-90 second intervals.
Body Alignment
Perfect form (neutral spine, engaged glutes) maximizes muscle activation and metabolic cost per second of hold.
Added Weight
Wearing a weighted vest increases the gravitational resistance your core must overcome, raising MET values significantly.
Plank Burn Projections
Calories by Hold Duration (70 kg / 154 lbs)
| Duration | Kneeling (2.5) | Standard (3.5) | High (4.0) | Dynamic (6.5) |
|---|---|---|---|---|
| 2 min | 6 | 9 | 10 | 16 |
| 5 min | 15 | 21 | 25 | 40 |
| 10 min | 31 | 43 | 49 | 80 |
| 15 min | 46 | 64 | 74 | 120 |
| 20 min | 61 | 86 | 98 | 159 |
Calories by Your Weight (10 min Standard Plank)
Planks vs. Other Activities (15 min, 70 kg)
| 🧍Planks (Standard) | 64 cal |
| 🧘Sit-Ups (Moderate) | 92 cal |
| 🤸Crunches (Moderate) | 83 cal |
| 🕉️Yoga (Hatha) | 83 cal |
| 🧘♀️Pilates (Beginner) | 92 cal |
| 🤸♂️Stretching | 64 cal |
Data source: 2024 Revised Compendium of Physical Activities.
Planks FAQ
Standardized & Verified By
Manish KumarCertified Fitness Professional (NASM) • Core Stability Specialist • Expert in isometric training and spinal conditioning with 10+ years experience.