Calories Burned in a 5-Minute Plank Workout
A 5-minute plank burns approximately 18–26 calories depending on body weight and plank type. Complete breakdown of 5-minute plank calorie burn for all body weights.
A 5-minute plank burns approximately 18 to 26 calories for most people — around 20 calories for a 70 kg person doing a standard forearm plank, and up to 26 calories for dynamic plank variations.
Use our Plank Calorie Calculator for an instant personalized estimate.
Calories Burned in a 5-Minute Plank by Body Weight
| Body Weight | Standard Plank (MET 3.5) | Plank Variations (MET 4.5) |
|---|---|---|
| 55 kg (121 lb) | 16.0 cal | 20.6 cal |
| 60 kg (132 lb) | 17.5 cal | 22.5 cal |
| 65 kg (143 lb) | 18.9 cal | 24.4 cal |
| 70 kg (154 lb) | 20.4 cal | 26.3 cal |
| 75 kg (165 lb) | 21.9 cal | 28.1 cal |
| 80 kg (176 lb) | 23.3 cal | 30.0 cal |
| 90 kg (198 lb) | 26.3 cal | 33.8 cal |
| 100 kg (220 lb) | 29.2 cal | 37.5 cal |
What Does 5 Minutes of Planking Look Like?
There are two main approaches to a 5-minute plank total:
Option 1: Single Continuous Hold
Holding a forearm plank for 5 unbroken minutes is an advanced feat. Most intermediate athletes can manage 2–3 minutes; elite athletes can sustain 5+ minutes. If you can do this, you're burning all 20+ calories in one set.
Option 2: Accumulated Sets
More practical for most people — for example:
- 5 sets × 1 minute (30-second rest between sets)
- 4 sets × 75 seconds (45-second rest between sets)
- 3 sets × 100 seconds (60-second rest between sets)
The total active plank time is still 5 minutes, so the calorie estimate remains the same. Rest periods burn only resting calories (approximately 1–1.5 cal/min) and are not included in the calculator.
5-Minute Plank vs. Other 5-Minute Exercises
How does a 5-minute plank compare calorie-wise to other popular exercises at the same duration?
| Exercise | MET | Cal in 5 min (70 kg) |
|---|---|---|
| Plank (standard) | 3.5 | 20 cal |
| Sit-ups (moderate) | 3.5 | 20 cal |
| Push-ups (moderate) | 3.8 | 22 cal |
| Jumping jacks | 7.5 | 44 cal |
| Burpees | 8.0 | 47 cal |
| Running (8 km/h) | 8.5 | 50 cal |
| Cycling (moderate) | 8.0 | 47 cal |
Five minutes of planking burns about the same as five minutes of sit-ups, but roughly half the calories of jumping jacks or burpees. The reason is that planks are isometric — your muscles hold still rather than moving dynamically, which reduces oxygen consumption and calorie expenditure.
The Calculation Behind These Numbers
The formula used is:
Calories = MET × Weight (kg) × Time (hours)
For 5 minutes (5/60 = 0.0833 hours) at MET 3.5:
Calories = 3.5 × 70 × 0.0833 = 20.4 calories
Read the full formula guide: Plank Calorie Formula Explained.
Can You Burn More with 5-Minute Plank Variations?
Yes. By switching from a static hold to dynamic plank variations, you increase the MET from 3.5 to approximately 4.5 — a 29% increase in calorie burn:
5-minute plank variation calorie burn (70 kg):
- Standard plank: 20.4 cal
- Plank + shoulder taps: ~24 cal
- Plank + hip dips: ~25 cal
- Plank + alternating leg raises: ~26 cal
- Plank to downward dog: ~26 cal
Mix variations throughout your 5 minutes for maximum engagement and calorie burn.
Weekly 5-Minute Plank Calorie Impact
If you do a 5-minute plank workout every day:
| Body Weight | Daily | Weekly | Monthly |
|---|---|---|---|
| 60 kg | 17.5 cal | 122 cal | 526 cal |
| 70 kg | 20.4 cal | 143 cal | 612 cal |
| 80 kg | 23.3 cal | 163 cal | 700 cal |
| 90 kg | 26.3 cal | 184 cal | 789 cal |
Over a month, this adds up to 526–789 extra calories burned — meaningful when stacked alongside a healthy diet and other cardio activities.
Is 5 Minutes of Planking Every Day Enough for Abs?
Five minutes of planking per day will significantly improve core strength and endurance over time. Whether it produces visible abs depends largely on body fat percentage, which is driven by overall caloric intake and cardiovascular exercise.
For visible abs:
- Reduce body fat through a caloric deficit (diet + cardio)
- Build core muscle through planks and compound movements
- Pair planks with dynamic exercise like running, cycling, or HIIT
Planks develop the rectus abdominis, transverse abdominis, obliques, erector spinae, and glutes — all the muscles you want for a strong, flat midsection. The 5-minute daily plank challenge is an excellent habit to pair with higher-intensity cardio.
Tips for Your 5-Minute Plank Session
- Warm up first — a cold core is more injury-prone; do 2–3 minutes of light movement before planking
- Use a timer — 5 minutes feels much longer than it sounds; use an interval timer for sets
- Rotate variations — alternate between forearm plank, high plank, side planks, and dynamic variations
- Focus on form over duration — a 2-minute plank with perfect form beats a 5-minute plank with a sagging back
- Combine with push-ups — transitioning from plank to push-up increases the dynamic demand and calorie burn
Related Guides
- How Many Calories Does a 1-Minute Plank Burn?
- Plank Calorie Formula Explained
- Do Planks Burn Belly Fat?
- Plank Calorie Calculator
- Burpee Calorie Calculator — For higher-intensity calorie burning
- Jumping Jack Calorie Calculator — Another cardio comparison