Planking is not just a core workout but a calorie-burning exercise that builds strength, balance, and endurance. With our Plank Calories Burned Calculator, you can estimate how many calories you burn during your plank sessions based on your weight. Fill in your info to discover your exact calorie burn!
Plank Calories Burned Calculator
Calories burned per minute based on weight:
- 110 lbs: 2 calories per minute
- 150 lbs: 3 to 4 calories per minute
- 175 lbs or more: 4 to 5 calories per minute
How can I maximize calorie burn with planks?
To burn the most calories during a plank, here’s what I recommend:
1. Start with the Basics
Get into a standard plank position—forearms on the ground, elbows directly under your shoulders, and your body in a straight line. Engage your core, glutes, and thighs. Focus on your form first—this is the foundation for everything.
2. Mix It Up with Variations
- Side Plank: Rotate to one side, balancing on one arm and foot. This is perfect for hitting your obliques and improving balance.
- Plank Jacks: From your plank, jump your feet out and back in like a jumping jack. This adds some cardio, which means more calories burned.
- Shoulder Taps: While holding a plank, alternate tapping each shoulder with the opposite hand. This works your core even harder and keeps it interesting.
3. Push the Duration and Intensity
Start with 30 seconds, and once that feels easy, extend to a minute or more. For an extra challenge, mix planks with dynamic moves like burpees or mountain climbers. These intervals are amazing for calorie burn.
4. Stay Consistent
Make planks part of your weekly routine—3 to 4 times a week is a great start. Pair them with other exercises for even better results.
FAQs
How many calories does holding a plank for 1 minute burn?
About 2–5 calories, depending on weight.
How many calories do you burn holding a plank for 5 minutes?
Around 10–25 calories, based on your weight.
How long do you need to plank to burn 100 calories?
You’d need to plank for 20–50 minutes, depending on your weight.
How many calories can you burn in a 30-second plank?
Approximately 1–2.5 calories.
How many calories do you burn doing a plank every day?
The daily burn depends on duration but could range from 10–50 calories for regular sessions.
