how many calories does 10 pushups burn

In the world of fitness and exercise, it’s important to have a clear understanding of how many calories different activities burn. Whether you’re looking to lose weight, maintain a healthy lifestyle, or simply track your progress, knowing the calorie burn of various exercises can be a valuable tool. In this article, we’ll delve into the calorie-burning potential of one particular exercise: push ups.

Importance of knowing calorie burn during exercise

Understanding the calorie burn during exercise is crucial for several reasons. First and foremost, it allows individuals to make informed decisions about their fitness routines. By knowing the calorie burn of different exercises, individuals can tailor their workouts to meet their specific goals. For example, if someone wants to burn a certain number of calories per session, they can choose activities that will help them achieve that target.

Additionally, knowing the calorie burn during exercise can be empowering. It provides tangible evidence of the effort put into a workout and can serve as a motivator to keep pushing forward. Seeing the number of calories burned can be a source of pride and accomplishment, reinforcing the idea that hard work pays off.

Furthermore, understanding the calorie burn during exercise can aid in weight management. By knowing the energy expenditure of different activities, individuals can better balance their caloric intake and maintain a healthy weight. This knowledge can guide them in making informed dietary choices that align with their fitness goals.

Finally, knowing the calorie burn during exercise can help individuals compare different activities and choose the ones that suit their preferences and abilities. For example, someone who enjoys high-intensity workouts may opt for activities that burn more calories per minute, while others may prefer low-impact exercises with a lower calorie burn.

In the following sections, we’ll explore the science behind push ups, delve into the number of calories they burn, and uncover other benefits that this classic exercise provides. So, let’s dive in and discover the calorie-burning potential of push ups!

Understanding Calorie Burn

To truly grasp the impact of push-ups on calorie burn, it’s essential to have a solid understanding of what a calorie is and the various factors that can influence the rate at which calories are burned.

What is a Calorie?

In the realm of nutrition and exercise, a calorie is a unit of energy. It represents the amount of energy required to raise the temperature of one gram of water by one degree Celsius. When we consume food, our bodies break it down and convert it into energy to fuel our daily activities. This energy is measured in calories.

It’s important to note that calories are not inherently bad or good. They are simply a measurement of energy. Our bodies need a certain number of calories each day to function optimally. Consuming more calories than we burn can lead to weight gain, while burning more calories than we consume can result in weight loss.

Factors Affecting Calorie Burn

The number of calories burned during any physical activity, including push-ups, can vary depending on several factors. These factors include:

1. Body Weight: The more you weigh, the more calories you are likely to burn during exercise. This is because it takes more energy to move a heavier body.

2. Intensity: The level of effort you put into your push-ups affects the number of calories burned. The more intense the exercise, the more calories you are likely to expend.

3. Muscle Mass: Having more muscle mass can increase your basal metabolic rate (BMR), which is the number of calories your body burns at rest. This means that individuals with more muscle mass tend to burn more calories throughout the day, even during periods of inactivity.

4. Fitness Level: Generally, individuals who are more physically fit tend to burn fewer calories during the same exercise compared to those who are less fit. This is because the body becomes more efficient at performing the movement, requiring less energy expenditure.

5. Gender: In general, men tend to have a higher muscle mass and lower body fat percentage compared to women. As a result, men often burn more calories than women during the same exercise.

6. Age: Metabolism tends to slow down with age, which can lead to a decrease in the number of calories burned during physical activity.

By understanding these factors, you can get a better idea of how many calories you might burn during your push-up sessions. However, keep in mind that individual results may vary.

Now that we have a solid foundation in understanding calorie burn, let’s dive into the science behind push-ups and how they contribute to calorie expenditure.

The Science Behind Push Ups

When it comes to understanding the effectiveness of any exercise, it’s essential to delve into the science behind it. Push-ups, a classic bodyweight exercise, are no exception. By examining the muscles engaged and the intensity of push-ups, we can gain valuable insights into their calorie-burning potential.

Muscles Engaged

Push-ups are renowned for their ability to work multiple muscle groups simultaneously, making them an incredibly efficient exercise. The primary muscles engaged during push-ups are the pectoral muscles (located in the chest), the deltoids (shoulders), and the triceps brachii (back of the upper arm). These muscles work together to execute the pushing motion, providing strength and stability to the upper body.

Additionally, push-ups also activate several other muscles, including the abdominals (core), the quadriceps (front of the thighs), and the erector spinae (lower back). The engagement of these muscles adds an extra layer of intensity to the exercise, contributing to its overall effectiveness.

Intensity of Push Ups

The intensity of an exercise plays a crucial role in determining the number of calories burned. Push-ups, with their ability to engage multiple muscle groups simultaneously, can be adjusted to various levels of difficulty, allowing individuals to tailor their workout to their fitness level.

The difficulty of push-ups can be increased by altering certain factors, such as hand placement, elevation, and tempo. For instance, performing push-ups with the hands placed wider than shoulder-width apart targets the chest muscles more intensely, while a narrower hand placement emphasizes the triceps. Elevating the feet on a stable surface, such as a bench or step, increases the load on the upper body, intensifying the exercise.

Furthermore, the tempo at which push-ups are performed can also impact their intensity. Slowing down the movement and focusing on maintaining control throughout the entire range of motion can significantly increase the challenge and engage the muscles for a longer duration.

By manipulating these variables, individuals can customize their push-up routine to match their fitness goals and continuously challenge their muscles, leading to greater calorie burn.

Understanding the science behind push-ups and the muscles they engage provides valuable insights into the effectiveness of this exercise. In the next section, we will explore the number of calories that can be burned by performing just 10 push-ups, shedding light on the potential impact of this exercise on your fitness journey.

How Many Calories Does 10 Push Ups Burn?

Calculation Methods

Determining the number of calories burned during exercise can be quite challenging. There are various methods used to estimate calorie burn, but it’s important to remember that these calculations are only estimates and can vary depending on individual factors.

One common method used to calculate calorie burn is the MET (Metabolic Equivalent of Task) system. MET values represent the energy expenditure of a specific activity relative to the resting metabolic rate. In this system, the resting metabolic rate is assigned a value of 1 MET. For example, an activity with a MET value of 3 would burn three times as many calories as the resting metabolic rate.

Another method used to estimate calorie burn is by using online calculators or fitness trackers. These tools often take into account factors such as age, weight, height, and activity level to provide a more personalized estimate of calorie burn.

Estimated Calorie Burn

When it comes to push ups, the number of calories burned can vary depending on several factors. These factors include the individual’s weight, muscle mass, and intensity of the exercise.

On average, a person weighing around 155 pounds (70 kilograms) can expect to burn approximately 7 calories per minute during moderate-intensity push ups. This means that 10 push ups would burn roughly 1.17 calories.

It’s important to note that this estimate is based on an average and may not be exact for everyone. Factors such as muscle mass and overall fitness level can influence the calorie burn during exercise.

If you’re looking to increase the calorie burn during your push up routine, there are a few strategies you can try. Increasing the number of repetitions can help to boost calorie expenditure. Additionally, incorporating variations of push ups, such as incline or decline push ups, can engage different muscle groups and increase the intensity of the exercise.

Remember, while push ups are a great way to strengthen your upper body and core, they may not be the most effective exercise for burning calories. If your primary goal is calorie burn, you may want to consider incorporating other activities into your fitness routine, such as cardio exercises like running or cycling.

In conclusion, while push ups are a valuable exercise for building strength and improving overall fitness, they may not be the most efficient calorie-burning exercise. Nonetheless, they offer numerous benefits beyond calorie burn, including improved posture, core stability, and strength building. So, don’t be discouraged by the relatively low calorie burn of 10 push ups, as their overall impact on your health and fitness is significant.

Next, let’s explore the other benefits of push ups.

Other Benefits of Push Ups

In addition to being an excellent exercise for building strength and burning calories, push ups offer a range of other benefits that make them a worthwhile addition to any fitness routine.

Strength Building

Push ups are renowned for their ability to strengthen the upper body. When performing a push up, multiple muscle groups are engaged, including the chest, shoulders, triceps, and core. By consistently incorporating push ups into your workout routine, you can develop greater upper body strength and increase muscle definition.

Improved Posture

A strong and stable core is essential for maintaining good posture. Push ups target the core muscles, particularly the rectus abdominis and the obliques. These muscles play a crucial role in supporting the spine and promoting proper alignment. Regularly practicing push ups can help improve your posture by strengthening these core muscles and reducing the risk of slouching or hunching forward.

Core Stability

Core stability is vital for overall strength and balance. It refers to the ability to maintain control and stability of the torso during movement. Push ups require an engaged core to perform the exercise correctly. As you lower your body towards the ground and push back up, your core muscles work to stabilize your spine and prevent excessive movement. By consistently practicing push ups, you can enhance your core stability, leading to improved balance and control in various physical activities.

Incorporating push ups into your fitness routine not only helps you build strength and burn calories, but it also offers the additional benefits of improved posture and core stability. Whether you are a beginner or an experienced fitness enthusiast, push ups can be adapted to suit your fitness level and goals. Remember to always maintain proper form and gradually increase the intensity of your push up workouts over time.

For more articles on calorie burn during exercise, check out how many calories does a sauna burn and how many calories does kayaking burn.

Tips for Increasing Calorie Burn during Push Ups

To maximize the calorie burn during push ups, there are several strategies you can incorporate into your workout routine. By implementing these tips, you can elevate the intensity of your push ups and increase the number of calories you burn.

Increase Repetitions

One effective way to boost the calorie burn during push ups is by increasing the number of repetitions. As you build strength and endurance, aim to gradually increase the number of push ups you perform in each set. This will not only challenge your muscles but also elevate your heart rate, resulting in a higher calorie expenditure. By pushing yourself to do more reps, you can take your push ups to the next level and burn more calories in the process.

Modify Push Up Variations

Another way to enhance the calorie burn during push ups is by incorporating different variations of the exercise. By altering your hand placement, body position, or adding equipment such as resistance bands or stability balls, you can engage different muscle groups and increase the overall intensity of the exercise. Some popular push up variations include wide grip push ups, diamond push ups, decline push ups, and plyometric push ups. By incorporating these variations into your routine, you can challenge your muscles in new ways and elevate your calorie burn.

Incorporate Interval Training

Interval training is a highly effective method for increasing calorie burn during any exercise, including push ups. By alternating between periods of high-intensity exercise and short rest periods, you can elevate your heart rate and increase the overall calorie expenditure. One way to incorporate interval training into your push up routine is by performing a set of push ups at maximum effort for a specific duration, followed by a brief rest period, and then repeating the cycle. This type of training not only boosts calorie burn during your workout but also leads to an increased metabolic rate even after the workout is complete. By incorporating interval training into your push up routine, you can optimize your calorie burn and achieve greater fitness gains.


In conclusion, understanding the calorie burn during exercise, such as push ups, is essential for those looking to achieve their fitness goals. Push ups not only engage multiple muscle groups, but they also offer a range of other benefits, including strength building, improved posture, and core stability.

While it may be difficult to determine the exact number of calories burned during 10 push ups due to individual variations, there are calculation methods that can provide an estimate. These methods take into account factors such as body weight and exercise intensity. It is important to note that the number of calories burned may vary from person to person.

To increase the calorie burn during push ups, there are several tips that can be followed. Increasing the number of repetitions, modifying push up variations, and incorporating interval training can all enhance the intensity of the exercise and therefore increase the calorie expenditure.

Incorporating push ups into your fitness routine can be a great way to challenge your muscles and burn calories. However, it is important to remember that push ups alone may not be sufficient for achieving your weight loss goals. A balanced diet and regular exercise routine that includes a variety of activities are key components of a healthy lifestyle.

So, the next time you hit the gym or work out at home, don’t forget to include push ups in your routine. Not only will you be strengthening your muscles and improving your overall fitness, but you’ll also be burning calories and getting one step closer to achieving your health and wellness goals.

For more information on how many calories different types of activities burn, check out these articles: how many calories does kayaking burn and how many calories does jumping on a trampoline burn.

Remember, consistency and dedication are key when it comes to reaching your fitness goals. Keep pushing yourself, both in your workouts and in life, and you’ll see the results you desire. Stay motivated and stay active!