How many calories do push-ups burn? Tips to boost your burn and strength

Ivory Lira, RDN - Registered Dietitian Nutritionist

Do you ever wonder how many calories push-ups burn? The answer is a bit of a mystery–it all depends on factors like your body weight, workout intensity, and how many push-ups you can manage. While they aren't the highest calorie-burning exercise on their own, push-ups are fantastic for building muscle, increasing strength, and giving your overall energy expenditure a boost. Here's what you need to know about calories burned doing push-ups and how to ramp up your calorie burn and strength gains!

Key Takeaways

The number of calories burned doing push-ups depends on your body weight, workout intensity, and total reps performed.
Push-ups help build muscle and strength, which can kick in long-term calorie burning and enhance overall fitness.
Increasing reps, reducing rest periods, and incorporating push-ups into circuit workouts can boost calorie burn.
Push-ups work best as part of a balanced exercise and nutrition plan for weight management and health.

How many calories do push-ups burn?

Push-ups are a classic bodyweight exercise that primarily work your chest, shoulders, triceps, and core. Since you're working multiple muscle groups, they require energy and therefore burn away calories!

The exact number of calories burned doing push-ups varies from person to person. For example, a 150-pound adult may burn approximately 7 to 10 calories per minute of vigorous push-ups. Someone who weighs more may torch a few extra calories, while a lighter person may burn fewer.

Things that affect your calorie burn:

Body weight
Workout intensity
Number of reps cranked out
Rest periods between sets
Overall fitness level

For example, doing 100 push-ups spread throughout the day is a moderate activity. You will burn some calories, but if you knock out multiple tough sets with minimal rest, you're stepping up to vigorous activity, which typically means a higher calorie burn.

Why push-ups are about more than just calorie burn

While it's tempting to fixate on the calories burned during exercise, remember that push-ups have extra perks.

They will help you build and maintain lean muscle mass. Muscle burns energy, even when you're lounging around. So, increasing muscle mass can boost your resting metabolic rate. This means you will burn more calories throughout the day!

Push-ups also work wonders for:

Upper-body strength
Core stability
Muscular endurance
Functional fitness for everyday tasks
Performance in other workouts

Even if the immediate calorie burn seems modest, push-ups are totally worth it for long-term fitness, healthy blood pressure, and weight-management goals.

Tips to increase calories burned doing push-ups

If your goal is to maximize the calories burned doing push-ups, consider these strategies:

1. Increase your repetition count

To burn more calories with push-ups, just do more of them! Gradually increase the number of push-ups you do each session. Focus on sharp and proper form to reduce the risk of injury.

2. Reduce rest between sets

Shortening recovery periods can keep your heart rate up, boosting the intensity of your entire workout. Try resting only 30 to 45 seconds between sets, rather than a few minutes.

3. Use push-ups in a circuit workout

Push-ups really shine at burning calories when combined with other exercises. Alternate push-ups with movements such as:

Squats
Lunges
Mountain climbers
Jumping rope
Burpees

Circuit training is a vigorous activity that challenges both your muscles and cardiovascular system. It kicks your heart rate into high gear, helping you burn more calories in less time.

4. Try more challenging variations

High-intensity push-up variations require greater effort and result in more energy expenditure, often in short anaerobic bursts.

To level up, try:

Decline push-ups
Diamond push-ups
Plyometric push-ups
Archer push-ups
Clap push-ups
Handstand push-ups (better record those on your phone!)

Just getting started? Build strength with easier variations, gradually working your way up to a full push-up:

Wall push-ups
Incline push-ups (using a bench, step, or countertop)
Knee push-ups

How low can you go? As these become easier, lower the incline or transition to standard push-ups.

5. Focus on tempo

Instead of rushing through reps, slow down on the way down. Take about 3 seconds to lower yourself. A controlled descent increases time under tension, making it a tougher challenge and helping your muscles engage better.

How push-ups fit into a weight-loss plan

Push-ups alone won't create the calorie deficit needed for significant weight loss. However, they can still be a solid part of your total health strategy that includes regular physical activity and balanced nutrition.

For sustainable weight loss, focus on:

Consistent exercise
Plenty of protein
Lots of fruits and vegetables
Quality sleep
Monitoring your overall calorie intake

When you mix push-ups with cardio and strength training, you boost daily calorie burn while helping to preserve muscle mass during weight loss.

Though push-ups may not compete with aerobic activities like running or cycling, they offer a powerful combo of strength-building and calorie-burning benefits. They require no equipment and can be done practically anywhere–making them a perfect addition to your fitness routine!

Whether you're squeezing in a few sets during a work break or including them in a full-body workout, push-ups pay off with consistency. Over time, a regular push-up routine can help improve strength, support weight-management goals, and enhance overall fitness.

Frequently Asked Questions

Are push-ups good for weight loss?

Absolutely! Push-ups can assist weight loss by burning calories and building muscle. They work best when paired with regular physical activity and a calorie-conscious eating plan.

Do push-ups burn belly fat?

While push-ups can work wonders for the chest, shoulders, arms, and core, they do not specifically zap belly fat. Losing body fat all over occurs when you consistently stick to a calorie deficit.

Is it better to do push-ups every day?

Many people can safely do push-ups daily if they use proper form and give their muscles a decent break. If you're diving into high volumes or intense variations, working in rest days with your training schedule can help prevent overuse injuries and support better recovery.

Reviewed by Joanna Kriehn, MS, RDN, CDCES