The number of calories burned during sit-ups can change based on a few factors. These include your weight, how hard you exercise, and how long you do it. A person who weighs about 155 pounds can burn about 5 calories each minute doing moderate sit-ups. If you weigh more, you may burn slightly more calories, while those who weigh less may burn fewer.
How Many Calories Do You Burn by Doing 100 Sit-Ups?
The number of calories burned by doing 100 sit-ups depends on factors like your weight, intensity, and fitness level. On average:
- A person weighing 150 pounds (68 kg) burns about 6–15 calories for 100 sit-ups.
- A person weighing 200 pounds (90 kg) may burn around 10–20 calories for the same activity.
Sit-ups are not the most efficient exercise for burning calories. If your goal is weight loss, combining sit-ups with cardio and strength training is more effective.
How Do We Calculate the Amount of Calories Burned by Doing Sit-Ups?
To determine how many calories you burn doing sit-ups, use the MET formula. This formula considers your weight, how long you exercise, and the intensity of the exercise.
Steps:
- Understand MET Value:
- The Metabolic Equivalent of Task (MET) for sit-ups is between 3.8 and 4.0. This range depends on how intense the exercise is.
- Formula:
- Calories Burned = MET× Weight in kg × Duration in hours
- Example:
- Weight: 70 kg
- MET: 4.0 (moderate-intensity sit-ups)
- Duration: 10 minutes (0.166 hours)
Calories Burned = 4.0 × 70 × 0.166 ≈ 46 calories
How to Do a Sit-Up With Proper Form?
Sit-ups are a classic core-strengthening exercise. Here’s a step-by-step guide to perform a sit-up with proper form:
1st Step: Get Into Starting Position
- Lie on your back on a flat surface, preferably a mat, to prevent discomfort.
- Bend your knees so your feet are flat on the ground, about hip-width apart.
- Place your hands gently behind your head, but do not pull on your neck. Alternatively, cross your arms over your chest.
2nd Step: Engage Your Core
- Tighten your abdominal muscles by drawing your belly button towards your spine.
- Keep your lower back neutral (not overly arched or pressed flat).
3rd Step: Perform the Sit-Up
- Slowly lift your head, shoulders, and upper back off the ground using your abdominal muscles.
- As you lift, keep your neck relaxed and avoid pulling it with your hands.
- Exhale as you rise until your upper body is near your knees or as far as you can go comfortably.
4th Step: Lower Back Down
- Inhale and slowly lower yourself back down to the starting position.
- Control your movement to avoid slamming your back onto the ground.
Are Sit-Ups Effective for Weight Loss?
Sit-ups are a common exercise that helps strengthen the abdominal muscles and improve core stability. However, they are not the best way to lose weight. They target abdominal muscles but don’t specifically burn fat. They burn relatively few calories compared to high-intensity exercises.
To lose weight, focus on a balanced fitness routine. Keep a calorie deficit and add sit-ups to your workouts. Combining cardio and strength training with a healthy diet is essential for the best results.
Read More: Do Pickles Have Calories?
Conclusion
Sit-ups can be a helpful part of your fitness routine. However, they should not be your only focus if you want to lose weight. Instead, consider incorporating a variety of exercises that elevate your heart rate and engage multiple muscle groups.
Activities like running, cycling, swimming, or brisk walking can help you burn calories. They also promote fat loss effectively.
Strength training exercises like squats, lunges, and push-ups help build muscle. This increase in muscle mass boosts your metabolism.
A balanced approach is best for weight loss and health. This means doing both cardio and strength training. Eating a healthy diet is also important.
People Also Ask
Sit-ups can help you lose weight, but they’re not enough on their own. To lose weight, you need a calorie deficit. You can create this by exercising and eating a balanced diet. Cardio and strength training are good forms of exercise.
A person weighing roughly 170 pounds can burn approximately 30 calories doing 100 sit-ups. This means that each sit-up burns around 0.3 calories. The actual quantity varies according to body weight and intensity.
If you weigh around 155 pounds, you’d need to do sit-ups for roughly 25-30 minutes to burn 100 calories. The duration may vary depending on your weight and effort level.
Sit-ups improve the abdominal muscles but do not especially target belly fat. To lose fat, particularly belly fat, combine sit-ups with cardio activities and a calorie-controlled diet.
Heavier people burn more calories doing the same exercise because their bodies require more energy. For example, a person who weighs 185 pounds burns about 20 to 40 calories in 10 minutes of sit-ups. A lighter person will burn fewer calories.
