How Many Calories Do I Burn With Crunches

How Many Calories Do I Burn With Crunches

Ready to sculpt your abs? Crunches are a great way to strengthen your core and get toned. But how many calories do you burn with them? It all depends on factors like your body size and the intensity of your workout.

You can calculate the exact amount of calories burned with a simple formula, as well as explore alternatives to crunches to make sure you get the most out of your workout.

With the right know-how and a few safety tips, you’ll be on your way to a strong, healthy core in no time.

Key Takeaways

  • Body size affects the number of calories burned during crunches.
  • Increasing the intensity of crunches can burn more calories.
  • The formula for calculating calories burned during crunches is MET value (5) x body weight (in kilograms) x duration (in minutes).
  • Alternatives to crunches, such as mountain climbers and leg raises, engage core muscles and burn calories.

Body Size

Regarding crunches, your body size affects how many calories you burn. A 200-pound man will burn 34 calories in five minutes of crunching, while a 250-pound man will burn 42 calories. This demonstrates the impact of body size on the caloric expenditure during crunches. The amount of calories burned also depends on the intensity and size of the exercise, thus highlighting the importance of body size when performing abdominal exercises.

Other factors, such as the amount of muscle mass and the intensity of the exercise, will also affect the number of calories burned. Generally speaking, the larger a person is, the more calories they’ll burn during crunches. It’s important to take into account these factors when calculating the amount of calories burned during crunches.


Building on the previous discussion about body size, you can further increase the number of calories burned during crunches by increasing the intensity of the exercise. A vigorous crunch burns more calories than a moderate one, as it involves completing more repetitions in a set period of time.

An average person can burn between 8-10 calories per minute of crunches performed at a vigorous intensity. Additionally, jumping jacks can be incorporated into crunches to burn up to 10 calories per minute.

To sculpt your abs, it’s important to perform crunches with correct form, keeping your feet flat on the ground and your neck in line with your body. This will help to prevent neck strain and target the right muscle groups.

Calculating Calories Burned

By varying the intensity of your crunches, you can accurately calculate how many calories you burn. The burning rate for crunches is around 6 calories per minute, but you can burn more or less depending on the intensity of the exercise.

To calculate how many calories you burn, you can use the formula: MET value (5) multiplied by your body weight in kilograms (kilos) times the duration in minutes. For example, if you weigh 180 pounds, you’ll burn around 429 kilocalories per hour.

Doing crunches is an effective way to target your abdominal muscles and burn a lot of calories, however, it’s important to note that one crunch only burns around 0.25 calories.

Therefore, in order to lose one pound, you need to create a caloric deficit of 3,500 calories.

Crunch Alternatives

Although crunches are one of the most popular exercises for targeting the abdominal muscles, there are many alternatives you can use to vary your routine. Mountain climbers, side plank rotations, Russian twists, and leg raises all engage the core muscles and burn calories, depending on the intensity and duration of the exercise. If you want to calculate the exact number of calories you burn in a given workout, you’ll need to consider your body type, age, weight, and the intensity of the exercise.

Surprising upper body exercises, like planks and bird dogs, can also help you build strength without relying solely on crunches. These ab exercises can help engage the core, hips, arms, and thighs. Plus, they’re a great way to mix up your routine and keep your muscles from adapting to the same moves.

Ultimately, the number of calories you burn with crunches will depend on your individual body type and the intensity of the exercise. To get the most bang for your buck, be sure to incorporate a variety of surprising exercises into your routine. This way, you can tone your core and get the most out of your workouts.

Safety Tips

It’s important always to practice proper form and technique when doing crunches to keep yourself safe and prevent injury. To ensure safe and effective crunches, make sure to engage your core muscles while lifting your upper body, and move in a slow and controlled manner. Placing hands on the chest instead of behind the head can also help prevent neck strain. Consider seeking guidance from a fitness professional if you need help with proper execution.

# of Crunches Calories Burned
10 14
25 35
50 70

If a person who weighs 150 pounds does 10 crunches a day, they can expect to burn 14 calories. 25 crunches a day will burn 35 calories, and 50 crunches a day will burn 70 calories. To achieve a caloric deficit, a person needs to burn more calories than they consume, so they must factor in the amount of time spent doing crunches, as well as their body weight. To maximize the number of calories burned, keep your right elbow close to your left leg as you crunch up to avoid straining your neck.


Crunches can be a great way to burn calories, but the amount you burn depends on your body size and intensity. To figure out how many calories you burn, use the formula METs x 3.5 x Weight (kg) / 200.

Alternatives such as mountain climbers and plank jacks can also help you burn calories. It’s important to stay safe by monitoring your breathing and using proper form.

So, get crunching and stay healthy!

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