How Many Calories Do 100 Lunges Burn?
100 lunges burn approximately 17–36 calories depending on lunge type, body weight, and pace. Complete calorie breakdown for stationary, walking, and weighted lunges.
100 lunges burn approximately 17 to 36 calories depending on the variation, your body weight, and pace — with a 70 kg person burning about 20 calories for stationary lunges or 26 calories for walking lunges.
Use our Lunge Calorie Calculator for a personalised result.
Calories Burned Doing 100 Lunges by Type and Body Weight
Stationary Lunges (MET 3.5, moderate pace 20/min):
| Body Weight | 100 Stationary Lunges |
|---|---|
| 55 kg (121 lb) | 16.0 cal |
| 60 kg (132 lb) | 17.5 cal |
| 70 kg (154 lb) | 20.4 cal |
| 80 kg (176 lb) | 23.3 cal |
| 90 kg (198 lb) | 26.3 cal |
| 100 kg (220 lb) | 29.2 cal |
Walking Lunges (MET 4.0, moderate pace 18/min):
| Body Weight | 100 Walking Lunges |
|---|---|
| 55 kg (121 lb) | 20.4 cal |
| 60 kg (132 lb) | 22.2 cal |
| 70 kg (154 lb) | 26.0 cal |
| 80 kg (176 lb) | 29.6 cal |
| 90 kg (198 lb) | 33.3 cal |
| 100 kg (220 lb) | 37.0 cal |
Weighted Lunges (MET 5.0, slow-moderate pace 16/min):
| Body Weight | 100 Weighted Lunges |
|---|---|
| 60 kg (132 lb) | 31.3 cal |
| 70 kg (154 lb) | 36.5 cal |
| 80 kg (176 lb) | 41.7 cal |
| 90 kg (198 lb) | 46.9 cal |
How Long Does 100 Lunges Take?
| Pace | Reps/min | Time for 100 Reps |
|---|---|---|
| Slow (deep, controlled) | 12/min | 8 min 20 sec |
| Moderate (standard) | 20/min | 5 min |
| Fast (cardio tempo) | 30/min | 3 min 20 sec |
Most people doing a standard 100-lunge challenge at moderate pace will finish in about 5 minutes of active time. Adding rest between sets extends the total session but doesn't change the calorie estimate (which covers active reps only).
Common 100-Lunge Set Structures
How people typically reach 100 total lunges:
| Structure | Sets × Reps | Rest Between Sets |
|---|---|---|
| Beginner | 10 × 10 | 60 sec |
| Standard | 5 × 20 | 45 sec |
| Advanced | 4 × 25 | 30 sec |
| Challenge | 2 × 50 | 60 sec |
| Elite | 1 × 100 | None |
Each lunge counts as one rep — whether it's the left or right leg. So "100 lunges" means 50 per leg in most contexts.
100 Lunges vs. Other 100-Rep Challenges
| Challenge | 70 kg Calories | Difficulty |
|---|---|---|
| 100 stationary lunges | 20.4 cal | Moderate |
| 100 walking lunges | 26.0 cal | Moderate–Hard |
| 100 squats | ~18 cal | Moderate |
| 100 push-ups | ~30 cal | Hard |
| 100 pull-ups | ~156 cal | Very Hard |
| 100 burpees | ~155 cal | Extreme |
| 100 jumping jacks | ~14 cal | Easy |
Lunges burn fewer calories than push-ups or pull-ups for 100 reps, but they target the largest muscle groups in the body (quads, glutes, hamstrings) — making them excellent for building lower-body mass, which elevates resting metabolism long-term.
Does 100 Lunges a Day Make a Difference?
A daily 100-lunge habit adds up significantly over time:
| Timeframe | 70 kg (stationary) | 70 kg (walking) |
|---|---|---|
| Per day | 20.4 cal | 26.0 cal |
| Per week | 142.8 cal | 182 cal |
| Per month | 612 cal | 780 cal |
| Per year | 7,446 cal | 9,490 cal |
Per year, daily 100 stationary lunges burn the equivalent of roughly 0.9 kg of body fat. Walking lunges bring that closer to 1.1 kg. Combined with a caloric deficit diet and cardio, this habit makes a meaningful long-term contribution.
Beyond calories, daily lunges also improve:
- Single-leg strength and balance — critical for running efficiency
- Glute and quad development — the largest calorie-burning muscles in the body
- Hip flexor flexibility — important for posture and lower back health
- Knee joint stability — strengthens the surrounding muscles that protect the knee
How Many Lunges to Burn 100 Calories?
At moderate pace, stationary lunges (70 kg):
100 cal ÷ 0.204 cal/lunge ≈ 490 lunges
| Body Weight | Lunges to Burn 100 Cal (Stationary) | Lunges (Walking) |
|---|---|---|
| 60 kg | 571 | 450 |
| 70 kg | 490 | 385 |
| 80 kg | 429 | 338 |
| 90 kg | 381 | 300 |
For walking lunges, you need significantly fewer reps to hit the same calorie target — another reason why the walking variation is superior for weight-loss workouts.
Tips to Maximise 100-Lunge Calorie Burn
- Add weights — even light 5 kg dumbbells push MET from 3.5 to 5.0, burning ~43% more calories
- Walk instead of standing — walking lunges burn ~27% more than stationary for the same rep count
- Add plyometrics — replace every 5th lunge with a jump lunge (MET 6.5–7.0) for interval-style intensity
- Reduce rest — shorter rest periods keep heart rate elevated, boosting cardio-respiratory demand
- Slow the eccentric — lower into the lunge for 3 counts instead of 1; longer time under tension increases calorie burn per rep
Related Guides
- Lunge Calorie Calculator — Personalised result
- Lunge Calorie Formula Explained
- Walking Lunges Calories Per Mile
- Lunges Muscles Worked
- Squat Calorie Calculator — The sister exercise
- 100 Squats Calories