How Many Calories Does a 1-Minute Plank Burn?

A 1-minute plank burns approximately 3.5 to 5.3 calories for most people, based on a MET value of 3.5 for a standard forearm plank.

For a personalized result, use our Plank Calorie Calculator.

Calories Burned in a 1-Minute Plank by Body Weight

Body Weight	Standard Plank (MET 3.5)	Plank Variations (MET 4.5)
55 kg (121 lb)	3.2 cal	4.1 cal
60 kg (132 lb)	3.5 cal	4.5 cal
65 kg (143 lb)	3.8 cal	4.9 cal
70 kg (154 lb)	4.1 cal	5.3 cal
75 kg (165 lb)	4.4 cal	5.6 cal
80 kg (176 lb)	4.7 cal	6.0 cal
90 kg (198 lb)	5.3 cal	6.8 cal
100 kg (220 lb)	5.8 cal	7.5 cal

30-Second Plank Calories

Half of the 1-minute values above — a 30-second hold burns roughly 1.8–2.9 calories:

Body Weight	30-sec Calories
60 kg	1.8 cal
70 kg	2.0 cal
80 kg	2.3 cal
90 kg	2.6 cal

This is why planks aren't primarily used as a calorie-burning exercise — the numbers per rep or per hold are small. Their value is in the core strength and stability they develop, which supports all other athletic movement.

How the Calorie Formula Works

The formula behind these numbers is:

Calories = MET × Weight (kg) × Time (hours)

For a 1-minute plank (1/60 of an hour):

Calories = 3.5 × Weight_kg × (1 ÷ 60)

Example: A 75 kg person doing a 1-minute forearm plank:

3.5 × 75 × 0.0167 = 4.4 calories

Read the full breakdown in our Plank Calorie Formula Guide.

1-Minute Plank vs. Other Exercises (Same Duration)

To put 1-minute plank calories in context:

Exercise	1-Minute Calories (70 kg)
Plank (standard)	4.1 cal
Sit-ups (moderate)	4.1 cal
Push-ups (moderate)	4.4 cal
Jumping jacks	8.8 cal
Burpees	9.3 cal
Running (8 km/h)	9.9 cal

A 1-minute plank burns about the same as a 1-minute set of sit-ups, and roughly half the calories of a minute of jumping jacks. This makes sense: planks are isometric (no movement), while jumping jacks and burpees are high-intensity dynamic exercises.

How Many 1-Minute Planks to Burn 100 Calories?

At 4.1 calories per minute (70 kg, standard plank), you would need to plank for approximately 24 minutes to burn 100 calories. That's 24 consecutive 1-minute holds — achievable in sets with rest periods.

Body Weight	Minutes to Burn 100 cal
60 kg	~29 min
70 kg	~24 min
80 kg	~21 min
90 kg	~19 min

For faster calorie burning, try combining planks with burpees or jumping jacks — exercises that burn more than double per minute.

Is a 1-Minute Plank a Good Goal?

Absolutely. A 1-minute plank is considered an excellent benchmark for core strength and endurance. Here's a general breakdown by training level:

Level	Typical Plank Hold
Beginner	15–30 seconds
Intermediate	45–90 seconds
Advanced	2–5 minutes
Elite	5+ minutes

If you can hold a 1-minute plank with good form (flat back, neutral hips, tight glutes), you have a solid foundation for most fitness activities.

Daily 1-Minute Plank: Calorie Impact Over Time

Doing a single 1-minute plank every day adds up:

Timeframe	70 kg Person	90 kg Person
Per day	4.1 cal	5.3 cal
Per week	28.7 cal	37.1 cal
Per month	123 cal	159 cal
Per year	1,497 cal	1,935 cal

Over a year, a daily 1-minute plank burns roughly 1,500–1,900 calories — about the equivalent of half a pound of fat. Not dramatic for weight loss on its own, but excellent as a consistent core maintenance habit.

Tips to Maximize Your 1-Minute Plank

Squeeze your glutes — activating glutes increases the total muscular demand and slightly elevates calorie burn
Breathe steadily — controlled breathing keeps oxygen delivery consistent
Keep hips level — sagging or piking hips reduces the core activation and the calorie burn
Try plank variations — shoulder taps, leg raises, and hip dips bump the MET from 3.5 to 4.5, burning ~29% more calories
Progress duration — as a 1-minute hold becomes easy, extend to 90 seconds or 2 minutes