Sit-Ups Calories Burned Calculator
Measure the caloric expenditure of your core strengthening sessions.
Session Details
Burn Statistics
Enter details to see your results
How Many Calories Do Sit-Ups Burn?
A 15-minute vigorous sit-up session burns approximately 90-130 calories. Sit-ups engage not only the core but also the hip flexors, making them a dynamic movement that elevates heart rate when performed at high volume.
Sit-ups have been a staple of fitness testing and military training for decades. Unlike crunches, which isolate the abdominals, sit-ups involve a full trunk flexion that requires coordination between the rectus abdominis, hip flexors, and stabilizer muscles throughout the entire core.
Our calculator uses 2024 Metabolic Equivalent of Task (MET) indices for calisthenics. Sit-up intensity ranges from MET 3.8 for light pace to MET 9.5 for circuit-style HIIT sessions. This places vigorous sit-ups on par with moderate Pilates or low-impact aerobics.
Factors Influencing Sit-Up Calorie Burn
Range of Motion
Full sit-ups (shoulder blades touch the floor) burn more calories than partial sit-ups or crunches.
Repetition Tempo
Fast-paced, continuous reps elevate the heart rate more, increasing aerobic calorie burn.
Added Resistance
Holding a weight plate or medicine ball increases the load on the core muscles, raising MET values.
Decline Angle
Performing sit-ups on a decline bench increases the gravitational resistance, making the movement more challenging.
Sit-Up Burn Projections
Calories by Session Length (70 kg / 154 lbs)
| Duration | Light (3.8) | Moderate (5.0) | Vigorous (7.0) | HIIT (9.5) |
|---|---|---|---|---|
| 5 min | 23 | 31 | 43 | 58 |
| 10 min | 47 | 61 | 86 | 117 |
| 15 min | 70 | 92 | 129 | 175 |
| 20 min | 93 | 123 | 172 | 233 |
| 30 min | 140 | 184 | 257 | 350 |
Calories by Your Weight (15 min Moderate Sit-Ups)
Sit-Ups vs. Other Activities (15 min, 70 kg)
| 🧘Sit-Ups (Moderate) | 92 cal |
| 🤸Crunches (Moderate) | 82 cal |
| 🧍Planks (Typical) | 46 cal |
| 🚴Bicycle Crunches | 110 cal |
| 🧘♀️Pilates (Moderate) | 92 cal |
| 🕉️Yoga (Hatha) | 55 cal |
Data source: 2024 Revised Compendium of Physical Activities.
Sit-Ups FAQ
Standardized & Verified By
Manish KumarCertified Fitness Professional (NASM) • Core Training Specialist • Expert in abdominal conditioning and metabolic training with 10+ years experience.