How Many Calories Does 100 Sit-Ups Burn?
Discover how many calories 100 sit-ups burn by body weight. Detailed breakdown with MET-based calculations and tips to maximize your core workout.
100 sit-ups burn approximately 15-30 calories depending on your body weight and exercise pace. For a 70 kg person doing sit-ups at a moderate pace (20 reps per minute), 100 sit-ups takes about 5 minutes and burns approximately 22 calories.
Calories Burned Doing 100 Sit-Ups
| Body Weight | Calories (100 sit-ups) | Time (~20 reps/min) |
|---|---|---|
| 50 kg (110 lbs) | 16 kcal | 5 min |
| 60 kg (132 lbs) | 19 kcal | 5 min |
| 70 kg (154 lbs) | 22 kcal | 5 min |
| 80 kg (176 lbs) | 25 kcal | 5 min |
| 90 kg (198 lbs) | 29 kcal | 5 min |
| 100 kg (220 lbs) | 32 kcal | 5 min |
How the Calculation Works
The calorie burn is calculated using the MET formula:
Calories = MET × Weight (kg) × Duration (hours)
For moderate sit-ups (MET 3.8), at 20 reps per minute:
- 100 sit-ups = 5 minutes = 0.083 hours
- 70 kg person: 3.8 × 70 × 0.083 = 22 calories
Calories by Different Rep Counts
For a 70 kg person at moderate intensity:
| Reps | Duration | Calories |
|---|---|---|
| 25 | 1.25 min | 6 kcal |
| 50 | 2.5 min | 11 kcal |
| 100 | 5 min | 22 kcal |
| 150 | 7.5 min | 33 kcal |
| 200 | 10 min | 44 kcal |
| 500 | 25 min | 111 kcal |
Factors Affecting Your 100 Sit-Up Burn
1. Exercise Pace
Pace significantly affects time and calorie burn:
| Pace | Time for 100 | Calories (70 kg) |
|---|---|---|
| Slow (15/min) | 6.7 min | 29 kcal |
| Moderate (20/min) | 5 min | 22 kcal |
| Fast (25/min) | 4 min | 18 kcal |
Slower, more controlled movements often burn slightly more calories due to longer time under tension.
2. Body Weight
Every 10 kg of body weight adds approximately 3 calories to the 100 sit-up burn.
3. Intensity Level
| Intensity | MET | Calories (100 sit-ups, 70 kg) |
|---|---|---|
| Light | 3.0 | 18 kcal |
| Moderate | 3.8 | 22 kcal |
Is 100 Sit-Ups a Good Workout?
100 sit-ups is a reasonable core workout that:
- Takes only 5 minutes
- Engages rectus abdominis and hip flexors
- Can be done anywhere without equipment
- Is achievable for most fitness levels
However, for calorie burning or weight loss, 100 sit-ups alone has limited impact. Consider it one component of a larger fitness routine.
Making 100 Sit-Ups More Effective
To maximize your 100 sit-up workout:
- Slow down - Controlled movements increase time under tension
- Add variations - Mix in bicycle crunches, reverse crunches
- Minimize rest - Keep momentum going
- Focus on form - Proper technique engages muscles better
- Combine with cardio - Add jumping jacks between sets
100 Sit-Ups vs 100 of Other Exercises
Calories burned doing 100 reps (70 kg person):
| Exercise | Calories | Time |
|---|---|---|
| Burpees | ~100 kcal | 10 min |
| Jumping jacks | ~35 kcal | 3 min |
| Push-ups | ~30 kcal | 5 min |
| Sit-ups | 22 kcal | 5 min |
| Squats | ~25 kcal | 4 min |
Calculate Your Personal Burn
For precise calculations based on your weight and pace, use the Sit-Up Calorie Calculator.
Related Guides
- How Many Calories Do Sit-Ups Burn? - Complete sit-up calorie guide
- Sit-Ups vs Crunches Calories - Which burns more?
- Do Sit-Ups Burn Belly Fat? - The truth about spot reduction