How Many Calories Do 20 Push Ups Burn?
Learn how many calories 20 push ups burn based on your body weight and workout pace. Complete calorie tables and formula explained.
Doing 20 push ups can burn roughly 5 to 9 calories, depending on your body weight and rep speed.
This is one of the most popular daily push up goals and makes for an excellent quick workout.
Calories Burned at Different Body Weights
Your body weight affects your calorie expenditure:
| Body Weight | Calories Burned (20 Push Ups) |
|---|---|
| 120 lb (54 kg) | 4.8 cal |
| 140 lb (64 kg) | 5.6 cal |
| 150 lb (68 kg) | 6.0 cal |
| 160 lb (73 kg) | 6.4 cal |
| 180 lb (82 kg) | 7.2 cal |
| 200 lb (91 kg) | 8.0 cal |
| 220 lb (100 kg) | 8.8 cal |
Calories Burned by Pace
The speed of your push ups impacts total burn:
| Pace | 20 Push Ups | Time to Complete |
|---|---|---|
| Slow (10/min) | 5.6 cal | 2 minutes |
| Moderate (20/min) | 6.0 cal | 1 minute |
| Fast (30/min) | 6.6 cal | 40 seconds |
Calories Per Push Up Explained
Simple calculation:
Calories = Number of Push Ups × 0.3
20 × 0.3 = 6 calories
This baseline can be adjusted based on your specific body weight.
How Long Does It Take to Do 20 Push Ups?
Average completion times:
- Beginners: 2-3 minutes (with rest breaks)
- Intermediate: 1-1.5 minutes
- Advanced: 30-45 seconds
20 push ups daily is an achievable goal that builds strength and burns calories consistently.
20 Push Ups as a Daily Goal
Doing 20 push ups every day adds up:
- Weekly: 140 push ups = 42 calories
- Monthly: 600 push ups = 180 calories
- Yearly: 7,300 push ups = 2,190 calories
Plus, you'll build significant upper body strength over time!
Calculate Your Exact Calorie Burn
Get personalized numbers with our Push Up Calorie Calculator.
Related Guides
- Push Up Calories Burned by Reps (10 to 100) - Complete overview
- How Many Calories Do Push Ups Burn? - Full guide
- 15 Push Ups Calories Burned - Slightly easier
- 25 Push Ups Calories Burned - Next level
- Push Up Calorie Chart - Visual reference