Calories Burned Doing Body weight resistance exercises (e.g. (squat, lunge, push-up, crunch), high intensity)
Body weight resistance exercises (e.g. (squat, lunge, push-up, crunch), high intensity) (squat, lunge, push-up, crunch), high intensity) is rated 6.5 MET. A 70 kg person burns about kcal in 30 minutes and kcal in an hour. Enter your own numbers below.
You burn
kcal
Calories burned body weight resistance exercises (e.g. (squat, lunge, push-up, crunch), high intensity) by weight and time
| Weight | 10 min | 15 min | 20 min | 30 min | 45 min | 60 min | 90 min |
|---|---|---|---|---|---|---|---|
| 50 kg | 57 | 85 | 114 | 171 | 256 | 341 | 512 |
| 55 kg | 63 | 94 | 125 | 188 | 282 | 375 | 563 |
| 60 kg | 68 | 102 | 137 | 205 | 307 | 410 | 614 |
| 65 kg | 74 | 111 | 148 | 222 | 333 | 444 | 665 |
| 70 kg | 80 | 119 | 159 | 239 | 358 | 478 | 717 |
| 75 kg | 85 | 128 | 171 | 256 | 384 | 512 | 768 |
| 80 kg | 91 | 137 | 182 | 273 | 410 | 546 | 819 |
| 85 kg | 97 | 145 | 193 | 290 | 435 | 580 | 870 |
| 90 kg | 102 | 154 | 205 | 307 | 461 | 614 | 921 |
| 95 kg | 108 | 162 | 216 | 324 | 486 | 648 | 973 |
| 100 kg | 114 | 171 | 228 | 341 | 512 | 683 | 1024 |
| 110 kg | 125 | 188 | 250 | 375 | 563 | 751 | 1126 |
| 120 kg | 137 | 205 | 273 | 410 | 614 | 819 | 1229 |
To burn 250 kcal
at your weight
To burn 500 kcal
at your weight
To burn 1000 kcal
at your weight
How much is that in food?
30 minutes of body weight resistance exercises (e.g. (squat, lunge, push-up, crunch), high intensity) at 70 kg (239 kcal) is roughly 2.5 bananas, 1 chocolate bars or 1.7 cans of regular cola. Exercise is a poor way to out-run a diet, but a reliable way to keep the weight off once it is gone.
Where body weight resistance exercises (e.g. (squat, lunge, push-up, crunch), high intensity) fits in a plan
At 6.5 MET this counts as vigorous activity: 75 minutes a week meets the WHO minimum on its own. Pair it with two or three strength sessions a week to keep muscle while losing fat; the plan generator builds those around your equipment.
Frequently asked questions
How many calories does 30 minutes of Body weight resistance exercises (e.g. (squat, lunge, push-up, crunch), high intensity) burn?
About 239 kcal for a 70 kg person, 307 kcal at 90 kg. Use the table for your weight.
How many calories does an hour of Body weight resistance exercises (e.g. (squat, lunge, push-up, crunch), high intensity) burn?
Around 478 kcal at 70 kg. Body weight resistance exercises (e.g. (squat, lunge, push-up, crunch), high intensity) is rated 6.5 MET (vigorous intensity).
How long do I need to do Body weight resistance exercises (e.g. (squat, lunge, push-up, crunch), high intensity) to burn 500 calories?
About 63 minutes at 70 kg, or 49 minutes at 90 kg.
How is this calculated?
kcal = MET × 3.5 × body weight (kg) ÷ 200 × minutes. MET values come from the Compendium of Physical Activities; Body weight resistance exercises (e.g. (squat, lunge, push-up, crunch), high intensity) is 6.5 MET (squat, lunge, push-up, crunch), high intensity).
Is Body weight resistance exercises (e.g. (squat, lunge, push-up, crunch), high intensity) good for weight loss?
Any activity you do consistently helps. Pair it with a modest calorie deficit and strength training to keep muscle; see our deficit calculator for a realistic timeline.