How many Push-ups burn 100 Calories

"How Many Push-Ups Does it Take to Burn 100 Calories?"


Push-ups are a classic and effective exercise that engages multiple muscle groups. Whether you're a fitness enthusiast or a beginner, incorporating push-ups into your routine can provide numerous benefits.

Calories Burned per Push-Up

The number of push-ups needed for a 155-pound person to burn 100 calories can vary based on factors like body weight, intensity, and metabolism. On average, a person might burn around 3 to 4.5 calories per minute doing moderate-intensity push-ups.

Assuming it takes about 21 minutes for a 155-pound person to burn 100 calories, the calculation might look like this:

  • Number of push-ups=4.5×21≈94.5

So, it might take around 94-95 push-ups for a 155-pound person to burn 100 calories at a moderate intensity. Remember, these are rough estimates, and individual variations can influence the actual numbers. Adjust your workout based on how you feel and your fitness goals.

Keep in mind that the more you weigh, the more calories you're likely to burn. Similarly, increasing the intensity and speed of your push-ups can elevate the calorie-burning process.

Factors Influencing Caloric Burn

Several factors play a role in determining the number of calories burned during push-ups. These include body weight, muscle mass, and the level of effort exerted. Individuals with higher body weight and more muscle mass tend to burn more calories than those with lower body weight and less muscle.

Furthermore, incorporating variations like incline or decline push-ups can intensify the workout, leading to increased calorie expenditure. Maintaining proper form is crucial not only for effectiveness but also for preventing injury.

Maximizing Caloric Burn with Push-Ups

If your goal is to burn a significant number of calories through push-ups, consider implementing the following strategies:

  • Vary Your Routine: Incorporate different types of push-ups, such as wide grip, narrow grip, or plyometric push-ups, to target various muscle groups and boost calorie burn.
  • Interval Training: Mix push-ups with short bursts of high-intensity exercises to create an interval training routine. This can elevate your heart rate and increase overall calorie expenditure.
  • Consistency is Key: To see results, consistency is crucial. Aim for a regular push-up routine and gradually increase the number of repetitions over time.

Other Health Benefits of Push-Ups

Beyond calorie burning, push-ups offer additional health benefits. They help strengthen the chest, shoulders, triceps, and core muscles. Regular push-up exercises contribute to improved posture, enhanced upper body strength, and increased muscular endurance.

Moreover, push-ups can be performed anywhere, requiring no special equipment. This makes them a convenient and accessible exercise for individuals with varying fitness levels.

Frequently Asked Questions (FAQ) About Push-Ups

Q: Can push-ups help build muscle?

A: Yes, push-ups are an excellent exercise for building muscle. They target the chest, shoulders, triceps, and core muscles. Regular push-up routines contribute to increased strength, improved posture, and enhanced muscular endurance.

Q: Are there different types of push-ups?

A: Yes, there are various push-up variations that target different muscle groups. Some examples include wide grip, narrow grip, incline, decline, and plyometric push-ups. Incorporating different types of push-ups can provide a well-rounded workout.

Q: How can I maximize calorie burn with push-ups?

A: To maximize calorie burn, consider varying your push-up routine by incorporating different types of push-ups. Additionally, you can engage in interval training by mixing push-ups with short bursts of high-intensity exercises. Consistency is key, so aim for a regular push-up routine and gradually increase intensity over time.

Q: Can anyone do push-ups?

A: Yes, push-ups can be adapted to different fitness levels. Beginners can start with modified versions, such as knee push-ups, and gradually progress to standard push-ups. Push-ups can be performed anywhere with no special equipment, making them accessible to a wide range of individuals.

Q: What is the proper form for doing push-ups?

A: Maintaining proper form is crucial for effective and safe push-ups. Keep your body in a straight line from head to heels, engage your core, and lower your chest to the ground by bending your elbows. Ensure your hands are slightly wider than shoulder-width apart. Avoid sagging or arching your back.

Q: Are there specific tips for beginners starting push-ups?

A: Absolutely! Beginners can start with modified versions, such as knee push-ups, to gradually build strength. Focus on maintaining proper form, and don't be discouraged by the number of repetitions initially. As you progress, you can increase the difficulty and transition to standard push-ups.


Push-ups are a versatile and efficient exercise that not only burns calories but also strengthens and tones various muscle groups. While the exact number of push-ups needed to burn 100 calories may vary, incorporating push-ups into your fitness routine can contribute to a healthier, stronger you.

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