how many calories does 1 pushup burn

In the pursuit of a healthy and fit lifestyle, understanding the number of calories burned during exercise is paramount. Whether you are a seasoned fitness enthusiast or just starting your fitness journey, knowing the caloric expenditure of different exercises can help you optimize your workouts and achieve your goals more effectively.

Physical activities, such as push-ups, have gained popularity for their ability to engage multiple muscle groups and provide a quick and efficient workout. Push-ups are a compound exercise that primarily target the chest, shoulders, and triceps, while also engaging the core and back muscles. But have you ever wondered how many calories a single push-up burns? Let’s dive into the details and uncover the truth.

Understanding the caloric burn of exercises is not only beneficial for tracking your progress but also for making informed decisions about your fitness routine. By knowing the approximate number of calories burned during specific exercises, you can tailor your workouts to align with your calorie-burning goals. Whether you are looking to shed some pounds, improve your cardiovascular health, or simply maintain an active lifestyle, this comprehensive guide will provide you with the answers you seek.

So, grab your exercise mat, put on your workout gear, and let’s explore the fascinating world of push-ups and their calorie-burning potential. But before we delve into the specifics of push-ups, let’s take a moment to understand why knowing the calorie burn during exercise is so essential.

After all, knowledge is power, and in this case, it’s the power to sculpt your body and achieve your fitness aspirations.

How Many Calories Does 1 Push Up Burn?

Push-ups are a popular bodyweight exercise that can be done virtually anywhere, making them a convenient choice for those looking to incorporate fitness into their daily routine. Not only do push-ups help build strength and muscle, but they also have the potential to burn calories. In this section, we will explore the factors that affect calorie burn during push-ups, calculate the approximate calorie burn for one push-up, and compare it with other exercises.

Factors Affecting Calorie Burn

Several factors come into play when determining the number of calories burned during a push-up. These factors include:

1. Body Weight: The more you weigh, the more calories you tend to burn during physical activity. This is because it requires more energy to move a heavier body.

2. Intensity: The intensity at which you perform push-ups affects the number of calories burned. The more effort you put into each repetition, the higher the calorie burn.

3. Muscle Mass: Individuals with a higher muscle mass tend to burn more calories during exercise. Push-ups engage multiple muscle groups, including the chest, arms, shoulders, and core, making them an effective exercise for building muscle and increasing calorie burn.

4. Fitness Level: Your fitness level plays a role in the number of calories you burn during push-ups. As you become more proficient at the exercise, your body becomes more efficient, resulting in fewer calories burned per repetition. However, increasing the intensity or adding variations can help maintain a higher calorie burn.

Calculation of Calorie Burn

Calculating the exact number of calories burned during a single push-up can be challenging, as it depends on the factors mentioned above. However, we can estimate the calorie burn based on average values. On average, a person weighing around 160 pounds (72.5 kilograms) can expect to burn approximately 0.89 calories per push-up. This number can vary depending on individual factors, but it gives us a general idea of the calorie burn associated with this exercise.

Comparison with Other Exercises

While push-ups offer numerous benefits, it’s important to understand how their calorie burn compares to other exercises. In terms of calorie burn, push-ups are considered a moderate-intensity exercise. To put it into perspective, here’s a comparison of the approximate calorie burn for 10 minutes of various activities for a person weighing around 160 pounds:

ExerciseCalorie Burn (approx.)
Push Ups90 calories
Running (6 mph)102 calories
Jumping Jacks87 calories
Cycling (moderate pace)68 calories
Walking (3.5 mph)40 calories

While push-ups may not have the highest calorie burn compared to some cardiovascular exercises, they offer a multitude of other benefits, such as strength training, muscle development, improved posture, and increased metabolism. These benefits make push-ups an excellent addition to any fitness routine, whether your goal is weight loss or overall fitness.

In the next section, we will delve deeper into the various benefits of push-ups and explore how they can be used to maximize calorie burn. Stay tuned!

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Benefits of Push-Ups

Push-ups are not only a great exercise for building upper body strength, but they also come with a range of other benefits that make them a popular choice for fitness enthusiasts. Whether you’re a beginner or an advanced athlete, incorporating push-ups into your workout routine can have a positive impact on your overall fitness and well-being.

Strength Training

One of the primary benefits of push-ups is their ability to strengthen the muscles in the upper body. Push-ups engage multiple muscle groups, including the chest, shoulders, triceps, and core. By performing push-ups regularly, you can develop greater upper body strength and endurance, which can be beneficial for everyday activities and other forms of exercise.

Muscle Development

In addition to strength training, push-ups also contribute to muscle development. When you perform a push-up, your muscles contract and exert force, stimulating muscle growth and hypertrophy. This means that over time, consistent push-up training can lead to increased muscle mass, giving your arms, chest, and shoulders a more defined and toned appearance.

Improved Posture

Many people spend a significant portion of their day sitting at a desk or hunched over electronic devices, which can contribute to poor posture. Push-ups can help counteract these effects by strengthening the muscles responsible for maintaining good posture, such as the muscles in the upper back and shoulders. Regular push-up practice can improve your posture, leading to better alignment and reduced risk of back and neck pain.

Increased Metabolism

If you’re looking to boost your metabolism and burn more calories, push-ups can be a valuable addition to your fitness routine. Push-ups are a compound exercise, meaning they involve multiple muscle groups and require more energy to perform compared to isolation exercises. This increased energy expenditure during push-ups can help elevate your metabolic rate, leading to greater calorie burn even after your workout is complete.

By including push-ups in your workout routine, you can experience these benefits and more. Whether you’re aiming to build strength, develop muscle, improve posture, or increase your metabolism, push-ups offer a versatile and effective exercise option.

To maximize the benefits of push-ups, it’s important to maintain proper form and technique, increase intensity and repetitions gradually, and consider combining push-ups with other exercises for a well-rounded workout routine. By doing so, you can optimize calorie burn, enhance muscle development, and achieve your fitness goals more efficiently.

In the next section, we’ll delve into some tips to help you maximize calorie burn during push-ups and explore how push-ups can be incorporated into a weight loss routine. Stay tuned!

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Tips to Maximize Calorie Burn During Push-Ups

To get the most out of your push-up routine and maximize calorie burn, it’s essential to focus on proper form and technique, increase intensity and repetitions, and even combine push-ups with other exercises. By implementing these tips, you can take your push-up game to the next level and achieve your fitness goals more effectively.

Proper Form and Technique

When it comes to push-ups, form and technique are paramount. By maintaining proper form, you engage the targeted muscles more effectively, increasing the calorie burn and maximizing the benefits of this compound exercise.

Here are some key points to keep in mind for optimal push-up form:

  1. Body Alignment: Start in a high plank position with your hands slightly wider than shoulder-width apart, directly under your shoulders. Keep your body in a straight line from head to heels, engaging your core and glutes.
  2. Elbow Placement: As you lower your body towards the ground, ensure that your elbows are at a 45-degree angle, not flaring out to the sides. This position places more emphasis on your chest and triceps muscles.
  3. Depth of the Push-Up: Aim to lower your chest as close to the ground as possible without touching it. This full range of motion engages your muscles more effectively and increases the calorie burn.
  4. Breathing: Inhale as you lower your body towards the ground and exhale as you push back up to the starting position. This controlled breathing pattern helps maintain stability and enhances your overall performance.

Remember, it’s better to perform fewer push-ups with proper form than to do more with incorrect technique. Quality over quantity is key.

Increase Intensity and Repetitions

To challenge yourself and boost calorie burn during push-ups, gradually increase the intensity and repetitions of your workouts. Here are a few strategies to consider:

  1. Progressive Overload: Gradually increase the difficulty of your push-ups by modifying the exercise. Start with traditional push-ups and then progress to more challenging variations such as decline push-ups, diamond push-ups, or plyometric push-ups. These variations engage different muscle groups and intensify the calorie burn.
  2. Resistance Bands: Incorporate resistance bands into your push-up routine to provide additional resistance and increase the workload on your muscles. This added challenge can help you burn more calories and build strength.
  3. Weighted Vest: For an even greater challenge, consider wearing a weighted vest while performing push-ups. The added weight increases the intensity and calorie burn, making your workouts more effective.
  4. Circuit Training: Include push-ups in a circuit training routine where you perform a series of exercises back-to-back with minimal rest. This high-intensity approach elevates your heart rate, increases calorie burn, and promotes overall fitness.

Combine with Other Exercises

To further enhance the calorie burn and overall effectiveness of your push-up workouts, consider combining them with other exercises that target different muscle groups. By incorporating compound movements, you engage multiple muscles simultaneously, leading to a higher calorie expenditure.

Here are a few exercises that complement push-ups:

  1. Burpees: Start with a push-up, then transition into a jump, and finish with a squat. This full-body exercise combines cardiovascular conditioning with strength training, resulting in a substantial calorie burn.
  2. Plank: After completing a set of push-ups, hold a plank position for an additional challenge. Planks engage your core, shoulders, and back muscles, helping to improve stability and posture.
  3. Mountain Climbers: From a high plank position, alternate bringing your knees towards your chest in a running motion. This dynamic exercise targets your core, shoulders, and hip flexors while increasing the calorie burn.

By incorporating these exercises into your routine, you create a well-rounded workout that maximizes calorie burn and promotes overall strength and fitness.

Remember, consistency is key when it comes to achieving your fitness goals. Aim to perform push-ups regularly, gradually increasing the intensity, and combining them with other exercises for a well-rounded workout routine.

For more information on how many calories various exercises burn, including popular activities like kayaking or jumping on a trampoline, visit

Calorie Burn and Weight Loss

When it comes to weight loss, understanding the concept of caloric deficit is crucial. A caloric deficit occurs when you consume fewer calories than your body needs to maintain its current weight. This creates an energy imbalance, prompting your body to tap into its fat stores for fuel. Incorporating exercises that burn calories, such as push-ups, into your weight loss routine can help you achieve this deficit more effectively.

Understanding Caloric Deficit

To comprehend the significance of a caloric deficit, it’s essential to know that one pound of body weight is approximately equivalent to 3,500 calories. This means that to lose one pound, you need to create a deficit of 3,500 calories. While this might sound daunting, it’s important to remember that you don’t have to achieve this deficit in a single day. Sustainable weight loss occurs gradually, with a recommended target of 1-2 pounds per week.

Incorporating push-ups into your fitness regimen can aid in creating a caloric deficit. These bodyweight exercises are a fantastic way to engage multiple muscle groups and increase your heart rate, resulting in an elevated calorie burn. By performing push-ups regularly, you can contribute to the overall energy imbalance necessary for weight loss.

Incorporating Push-Ups into a Weight Loss Routine

When it comes to designing a weight loss routine that includes push-ups, it’s important to consider a few key factors:

  1. Frequency: Aim to perform push-ups at least three times a week. This regularity will ensure that you’re consistently challenging your muscles and burning calories.
  2. Intensity: To maximize calorie burn, focus on maintaining proper form and technique while performing push-ups. By engaging your core, chest, arms, and shoulders, you’ll activate multiple muscle groups and increase the intensity of the exercise.
  3. Progression: As your strength and endurance improve, gradually increase the number of push-ups you perform in each session. This progression will help you continue challenging your muscles and increasing your caloric expenditure.
  4. Variation: To prevent boredom and keep your workouts engaging, consider incorporating different variations of push-ups into your routine. Examples include wide grip push-ups, diamond push-ups, and decline push-ups. These variations target different muscle groups, providing a well-rounded workout.

Remember, while push-ups can contribute to calorie burn and weight loss, they should be part of a comprehensive fitness plan that includes a balanced diet and other forms of exercise. Combining push-ups with cardiovascular activities such as running, swimming, or cycling can further enhance your caloric expenditure and overall weight loss efforts.

In conclusion, understanding the concept of caloric deficit and incorporating push-ups into your weight loss routine can be highly effective in achieving your goals. By creating an energy imbalance and engaging multiple muscle groups, push-ups contribute to calorie burn and help you shed those extra pounds. Stay consistent, challenge yourself, and enjoy the journey towards a healthier and fitter you.


In conclusion, understanding the calorie burn during exercise, such as push-ups, can be crucial for individuals looking to achieve their fitness goals and maintain a healthy lifestyle. While 1 push-up may not burn a significant number of calories on its own, incorporating them into a regular exercise routine can contribute to overall calorie expenditure and aid in weight loss.

Factors such as body weight, intensity, and repetition play a role in determining the calorie burn during push-ups. By maintaining proper form and technique, individuals can maximize the effectiveness of each push-up and ensure optimal muscle engagement. Increasing intensity and repetitions over time can also help to challenge the body and increase calorie burn.

Push-ups offer numerous benefits beyond calorie burn. They are an effective strength training exercise that targets multiple muscle groups, including the chest, arms, shoulders, and core. Regular push-up practice can lead to improved muscle development, increased strength, and enhanced posture. Additionally, push-ups can boost metabolism, leading to greater calorie burn even when at rest.

To maximize calorie burn during push-ups, individuals can consider combining them with other exercises to create a comprehensive workout routine. This can help to target different muscle groups and increase overall calorie expenditure. Additionally, incorporating push-ups into a weight loss routine can contribute to a caloric deficit, which is essential for shedding excess pounds.

In summary, while 1 push-up may not burn a significant number of calories on its own, the cumulative effect of incorporating push-ups into a regular exercise routine can contribute to overall calorie burn and aid in achieving weight loss goals. By focusing on proper form, increasing intensity, and combining with other exercises, individuals can maximize the benefits of push-ups and optimize their fitness journey.

Remember, fitness is a personal journey, and it’s important to consult with a healthcare professional or fitness expert before starting any new exercise program. Stay motivated, stay dedicated, and keep pushing yourself to reach new heights!