How Many Calories Do Pushups Burn?

December 24, 2022
Diet & Weight management

Do you need a quick, go-to exercise that strengthens your core and targets all of the muscles in your upper body? Pushups are a great exercise for you, but do you know that they also burn calories? Find out “how many calories do pushups burn by reading this article on Liftyolife (

1. How Many Calories Do Pushups Burn?

While pushups are primarily a strength-building exercise, understanding how many calories you can burn while taking them is important, particularly if you’re attempting to reduce weight. The number of calories burned by pushups varies from person to person. On average, pushups can burn at least 7 calories each minute. 

Other bodyweight workouts, such as planks, pull-ups, and squats, burn around the same number of calories as push-ups – approximately seven calories each minute.

2. What affects how many calories are burned?

The total number of calories burned will differ from person to person due to a variety of factors, including:

  • Age: The older you are, the fewer calories you burn because muscle mass tends to decrease and increase in fat in the body.
  • Height and weight: People who are larger or have more muscle burn more calories when exercising and resting than people who are lighter or have less muscle.
  • Gender: Men usually burn more calories than women of the same age and weight even if they are performing the same exercises
  • Intensity: The more push-ups you do and the faster you perform, the more calories you will burn. For instance, you will burn more calories if you do 60 push-ups in 60 seconds than doing 20 push-ups in the same period of time.
What affects how many calories are burned?

What affects how many calories are burned?

3. Benefits of push-ups 

3.1. Improve Your Heart Health

Push-ups are exercises that involve your own body weight to improve your muscles. To lift and lower your body, you also use large muscle groups. This considerably increases your heart rate, strengthens your heart muscles, and improves your cardiovascular system in general.

Exercises that raise your heart rate can help you lower your blood pressure, control your insulin and blood sugar levels, maintain a healthy weight, and reduce your risk of heart disease and even cancer.

A 10-year study conducted by researchers at the Harvard T.H. Chan School of Public Health in February 2019 found that men who can perform 40 pushups have a 96% lower risk of heart disease than men who can do only 10 or fewer. These findings of the study strengthen the case that muscle-building promotes heart health.

3.2. Improve Your Stability And Balance

David Nordmark, author of Pushups for Everyone, claims that “Push-ups aid to increase reaction time by training your proprioceptive muscle fibers. These fibers are small nerves that help to maintain your body’s balance. When you do a push-up, these nerves are constantly firing in an attempt to protect your body from tipping over. This trains them to respond to stimulation more quickly, which improves your stability, balance, and speed.”

3.3. Support Your Joints

Push-ups, when done correctly and on a regular basis, help develop the muscles around your shoulder joints. It is also critical to progressively increase the number of reps to adequately build your muscles. To minimize injury, avoid overloading under-trained muscles. The key to success is to take things slowly and carefully.

A 2007 review found postmenopausal women — at high risk for rapid bone loss — who performed resistance exercises like push-ups two to three times a week for one year saw their bone mineral density increase or remain the same.

3.4. Tone Your Entire Body

Pushups can be considered a full-body workout. Working on a vast of muscles in your body, push-ups help tremendously for a fitter you. They allow you to focus on your arms, abs, and your lower body, all at once. With this exercise, your muscles will work together and become stronger.

4. How To Do Push-Ups Properly?

There are different varieties of this exercise, but you need to know how to perform at least a standard variation.

  1. Get into a high plank position, balancing on your toes and hands. Make sure your hands are somewhat wider than your shoulders. It is important that you form a straight line with your body.
  2. Engage your core muscles and draw your shoulder blades down and back from this position.
  3. Inhale deeply and slowly lower your body, bending your elbows. When your elbows are at a 90-degree angle, stop.
  4. Pause, exhale, and return your body back to the starting position.

It is critical that your elbows are slightly bent, but not locked. That’s a standard push-up rep.

So, how many calories do pushups burn? Despite being one of the most popular and effective workouts for muscle growth, push-ups are ineffective for weight loss because they do not burn enough calories. If you want to lose weight, you must mix push-ups with other workouts that help you burn the necessary calories. Don’t forget to eat well, get enough sleep, and stay hydrated. And let’s follow Liftyolife ( to read more useful tips for weight loss and a healthier lifestyle.

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