Push Ups vs Other Exercises: Calorie Comparison Guide
Compare push up calorie burn to running, burpees, squats, and other exercises. Find out which exercises burn the most calories per minute.
Push ups burn approximately 50 to 70 calories per 10 minutes at moderate pace, which is less than running but comparable to squats and jumping jacks.
How do push ups stack up against other popular exercises when it comes to burning calories? Let's break down the numbers.
Quick Comparison: Calories Per 10 Minutes
For a 150 lb (68 kg) person:
| Exercise | Calories (10 min) | Intensity |
|---|---|---|
| Running (6 mph) | 100-120 cal | High |
| Jumping rope | 90-110 cal | High |
| Burpees | 80-100 cal | Very High |
| Swimming | 70-90 cal | Moderate-High |
| Cycling (moderate) | 60-80 cal | Moderate |
| Push ups (moderate) | 50-70 cal | Moderate |
| Jumping jacks | 50-70 cal | Moderate |
| Squats (bodyweight) | 40-60 cal | Moderate |
| Planks | 20-30 cal | Low-Moderate |
| Walking (3 mph) | 30-40 cal | Low |
Push Ups vs Running
The Numbers
| Activity | Calories/Hour | Calories/Minute |
|---|---|---|
| Running (6 mph) | 600-720 cal | 10-12 cal |
| Push ups (moderate) | 300-420 cal | 5-7 cal |
Comparison
- Running burns 2x more calories per minute
- Push ups build more upper body strength
- Running requires space/equipment; push ups don't
- Push ups are lower impact on joints
Verdict
For pure calorie burn, running wins. For strength + convenience, push ups are excellent.
Push Ups vs Burpees
The Numbers
| Activity | Calories/Hour | Calories/Rep |
|---|---|---|
| Burpees | 480-600 cal | ~1.0 cal |
| Push ups | 300-420 cal | ~0.3 cal |
Comparison
- Burpees burn 3x more calories per rep
- Burpees are full-body; push ups focus on upper body
- Push ups allow more reps with less fatigue
- Burpees are more demanding on the cardiovascular system
Verdict
Burpees are more efficient for calorie burn but much more exhausting.
Push Ups vs Squats
The Numbers
| Activity | Calories/Hour | Calories/Rep |
|---|---|---|
| Push ups | 300-420 cal | ~0.3 cal |
| Squats (bodyweight) | 240-360 cal | ~0.2-0.3 cal |
Comparison
- Similar calorie burn per rep
- Squats target lower body; push ups target upper body
- Both are bodyweight exercises requiring no equipment
- Combining both creates a full-body workout
Verdict
Nearly equal for calories. Best used together for complete training.
Push Ups vs Planks
The Numbers
| Activity | Calories/Hour | Per Minute |
|---|---|---|
| Push ups | 300-420 cal | 5-7 cal |
| Planks | 120-180 cal | 2-3 cal |
Comparison
- Push ups burn 2-3x more calories
- Planks are isometric (static hold)
- Push ups are dynamic (movement)
- Both strengthen core muscles
Verdict
Push ups burn significantly more calories while building similar core strength.
Push Ups vs Jumping Jacks
The Numbers
| Activity | Calories/Hour | Calories/Minute |
|---|---|---|
| Jumping jacks | 300-420 cal | 5-7 cal |
| Push ups | 300-420 cal | 5-7 cal |
Comparison
- Nearly identical calorie burn
- Jumping jacks are cardio-focused
- Push ups build more upper body strength
- Jumping jacks can be done for longer durations
Verdict
Equal for calories, different benefits.
Push Ups vs Weight Training
The Numbers
| Activity | Calories/Hour | Notes |
|---|---|---|
| Weight training (vigorous) | 360-480 cal | Varies by exercise |
| Push ups (moderate) | 300-420 cal | Bodyweight only |
Comparison
- Weights can be adjusted for progressive overload
- Push ups are limited to body weight (plus variations)
- Weight training targets specific muscles more precisely
- Push ups are more convenient and require no equipment
Verdict
Similar calorie burn, but weights offer more progression options.
Push Ups vs Swimming
The Numbers
| Activity | Calories/Hour | Intensity |
|---|---|---|
| Swimming (moderate) | 420-540 cal | Moderate |
| Push ups (moderate) | 300-420 cal | Moderate |
Comparison
- Swimming burns 30-50% more calories
- Swimming is full-body and low-impact
- Swimming requires a pool
- Push ups can be done anywhere
Verdict
Swimming burns more but push ups win for accessibility.
Push Ups vs Cycling
The Numbers
| Activity | Calories/Hour | Notes |
|---|---|---|
| Cycling (moderate, 12-14 mph) | 360-480 cal | Outdoor or stationary |
| Push ups (moderate) | 300-420 cal | Bodyweight |
Comparison
- Similar calorie burn rates
- Cycling is primarily cardio
- Push ups build upper body strength
- Cycling requires equipment
Verdict
Similar calories, different fitness benefits.
Calorie Burn Per Hour Summary
| Exercise | Low | Average | High |
|---|---|---|---|
| Running (6 mph) | 500 | 600 | 720 |
| Swimming | 400 | 480 | 550 |
| Cycling | 350 | 420 | 500 |
| Burpees | 450 | 540 | 650 |
| Push ups | 280 | 360 | 450 |
| Jumping jacks | 280 | 360 | 450 |
| Squats | 220 | 300 | 380 |
| Walking | 180 | 240 | 300 |
| Planks | 100 | 150 | 200 |
Why Push Ups Are Still Worth It
While push ups don't burn the most calories, they offer:
- Strength building - Develops chest, shoulders, triceps, and core
- No equipment - Can be done anywhere, anytime
- Progressive variations - Decline, diamond, one-arm push ups increase difficulty
- Muscle mass - More muscle = higher resting metabolism
- Functional fitness - Improves everyday pushing movements
Optimal Calorie-Burning Strategy
Combine push ups with high-calorie-burn exercises:
HIIT Circuit (20 minutes, ~300 calories)
- Push ups × 20
- Jumping jacks × 30 seconds
- Squats × 20
- Burpees × 10
- Rest 30 seconds
- Repeat 4 times
This combines the strength benefits of push ups with higher calorie burn from cardio exercises.
Calculate Your Push Up Calorie Burn
Use our Push Up Calorie Calculator for personalized results.