Education • April 28, 2017

How Many Calories Push Ups And Pull Ups Burn

Find out how much can 1 minute of bodyweight exercises burn?

How Many Calories Push Ups And Pull Ups Burn

There’s nothing more practical than a home workout without equipment.

But how many calories do you actually burn with exercises like Push Ups and Pull ups?

Burn rate

A number of calories you will burn depends on:

  • Your weight
  • Your fitness level
  • And a few more…

How is the burn rate calculated then?

By testing a group of people under the same conditions research has been able to determine an approximate burn rate for single bodyweight exercises.[1]

So, what are the numbers?

The following example is used:

  • 77 kg / 170 lb male
  • At least a year of continous training
  • Exercises performed with good form

Push Ups

20 Push Ups in one minute burned ~ 9.5 calories

0,47 kcal per Push Up

Pull Ups

10 Pull Ups in one minute burned ~ 11 calories

1 kcal per Pull Up

How does this compare to running?

The same guy would burn ~13 calories per minute with a running speed of 6mph (9.7 km/h).

So, should you focus on running if you want to lose fat and make muscles more visible?

The hidden benefit of Push Ups and Pull Ups

Running won't stimulate muscle growth. Push Ups, Pull Ups and other bodyweight exercises can boost your strength and muscle growth if planned properly.

The more muscle mass you have, the more calories you will burn during the rest of the day. That's why an efficient body transformation requires strength training, too.

Workout plans for building muscle at home without equipment are available in the Madbarz Premium.

Should you be counting calories?

Calorie counting is boring. Luckily, not everyone has to do it.

If your main goal is to get very lean and extremely lower your body-fat percent then you should consider calorie counting.

If you just want to get fitter, stronger and lose some extra fat to look better, you can achieve it without caring about calories. How? Train at least 3 times per week and get a smart Nutrition Guide that doesn't require calorie counting. The in-app version of the Nutrition Guide is available in the Madbarz Premium, along with home workout plans!

What do you think about calorie counting? Leave a comment below ;)

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  • Antonio Ramon 19 workouts (level 13)
    Yo pienso que está muy bien la información, pero ¿ se puede hacer una dieta para marcar músculos sin tener que comer lo que te dice una dieta? September 13, 2017
  • Hugo Villarreal 251 workouts (level 41)
    excellent info! June 10, 2017
  • omid kani 169 workouts (level 66)
    not bad May 10, 2017
  • Coneti 446 workouts (level 78)
    In my case 0,62 not bad. I love running and not for looking good. Im 35 and 202cms tall :) May 03, 2017
  • Daniel James Pole 2 workouts (level 2)
    New to this. Approaching the end of year one. Not counting calories. Dropped from 75kg to 68kg. Am 6' and 31. Can't get weight to stay on. Guess I need more carbs! April 29, 2017