Push-ups are one of the most effective bodyweight exercises, targeting multiple muscle groups and helping you build strength while burning calories. But how many push ups to Burn 100 Calories? do you actually need to do to burn 100 calories? The answer depends on factors like body weight, intensity, and overall fitness level. In this guide, we break down the science behind calorie burning, how push-ups contribute to it, and how many you need to hit that 100-calorie goal.
In this 2025 guide, we’ll break down the math, explore the factors that influence calorie burn, and provide tips to make your push-up workouts more effective. Whether you’re a beginner or a fitness enthusiast, this guide will help you understand the calorie-burning potential of push-ups.
Also read: – How to Lose 20 Pounds in a Month with Exercise
How Many Push Ups to Burn 100 Calories? let’s see
The number of calories burned per push-up depends on your body weight and workout intensity. Your energy expenditure will vary based on how many push-ups you perform, the speed of your reps, and your overall body mass. The more weight you have to lift, the more calories you burn per push-up.
On average:
- A person weighing 125 lbs (56 kg) burns about 0.25 calories per push-up.
- A person weighing 155 lbs (70 kg) burns about 0.35 calories per push-up.
- A person weighing 185 lbs (84 kg) burns about 0.45 calories per push-up.
Using these estimates, let’s calculate how many push-ups are needed to burn 100 calories:
- 125 lbs person: 100 / 0.25 = 400 push-ups
- 155 lbs person: 100 / 0.35 = 285 push-ups
- 185 lbs person: 100 / 0.45 = 223 push-ups
This may seem like a lot but remember that incorporating push-ups into a high-intensity workout can maximize calorie burn while reducing the number of repetitions needed. Push-ups also engage multiple muscle groups, helping you build strength while shedding calories.
Push-Up Workout Tips to Burn More Calories
If you’re looking to make your push-up workouts more effective and burn more calories, consider these tips:
- Maintain Proper Form: Good form ensures you engage the right muscles and burn the most calories.
- Increase Intensity: Adding explosive movements or increasing reps helps boost calorie burn.
- Reduce Rest Time: Shorter breaks between sets keep your heart rate elevated for better fat loss.
- Incorporate Variations: Mixing up different push-up styles targets more muscles and enhances calorie burning.
Making simple adjustments to your push-up routine can help you burn calories more efficiently and reach your fitness goals faster.
Factors That Affect Calories Burned in Push-Ups
Several factors influence how many calories you burn doing push-ups. Understanding these factors can help you adjust your workout for optimal results.
1. Body Weight
Your body weight plays a significant role in determining how many calories you burn. Heavier individuals burn more calories per push-up because their muscles work harder to lift their weight. Additionally, a person with more muscle mass will burn calories at a higher rate due to an increased metabolism.
2. Push-Up Intensity
The intensity of your push-ups matters. Performing push-ups slowly and with controlled movements burns more calories than doing them too quickly with poor form. Explosive push-ups, such as clap push-ups, also increase calorie burn due to the additional power required. Additionally, incorporating push-ups into circuit training can help sustain a high heart rate, leading to higher overall calorie burn.
3. Rest Time Between Sets
The amount of rest time between push-up sets impacts how many calories you burn. Shorter rest periods keep your heart rate elevated, increasing overall calorie burn. On the other hand, longer rest times reduce the calorie-burning effect. To maximize fat loss, try to keep rest intervals between 30-45 seconds.
4. Push-Up Variations
Different push-up variations can significantly impact calorie burn. More challenging variations, such as decline push-ups, diamond push-ups, or one-arm push-ups, engage additional muscles and require more effort. Adding dynamic movements, such as jumping into a push-up position or combining push-ups with burpees, can further increase energy expenditure.
Push-Up Variations That Burn More Calories
Maximize Calorie Burn with These Push-Up Variations
Push-ups are a versatile and effective exercise that can help you burn calories, build strength, and improve overall fitness. But did you know that by incorporating different push-up variations, you can take your workout to the next level? These variations not only target different muscle groups but also increase the intensity of your workout, helping you burn more calories in less time. Here’s a breakdown of some of the best push-up variations to add to your routine:
1. Standard Push-Ups
The classic push-up is a great starting point. It primarily targets your chest, shoulders, triceps, and core. While it offers moderate calorie burn, it’s perfect for building foundational strength and endurance.
Pro Tip: Focus on maintaining proper form—keep your body in a straight line from head to heels and lower yourself until your chest nearly touches the ground.
2. Wide Grip Push-Ups
By placing your hands wider than shoulder-width apart, you engage your chest muscles more intensely. This variation increases the effort required, leading to higher calorie burn.
Why It Works: The wider stance shifts the focus to your pectoral muscles, making it a great option for building upper body strength.
3. Diamond Push-Ups
Place your hands close together under your chest, forming a diamond shape with your thumbs and index fingers. This variation targets your triceps and inner chest, adding an extra layer of difficulty.
Why It Works: The narrow hand placement increases resistance, forcing your triceps to work harder and boosting calorie burn.
4. Decline Push-Ups
Elevate your feet on a bench, step, or stability ball to increase the resistance. This variation shifts more weight onto your upper body and core, making it more challenging.
Why It Works: The elevated position increases the load on your shoulders and chest, leading to greater muscle engagement and calorie expenditure.
5. Explosive (Clap) Push-Ups
Push yourself off the ground with enough force to clap your hands before landing back in the starting position. This plyometric variation requires explosive power and burns more calories.
Why It Works: The explosive movement engages fast-twitch muscle fibers, increasing energy expenditure and improving overall power.
6. Spiderman Push-Ups
As you lower yourself into a push-up, bring one knee toward your elbow on the same side. Alternate sides with each rep. This variation engages your core and obliques for a full-body burn.
Why It Works: The added core engagement increases the intensity of the exercise, helping you burn more calories while improving stability.
7. Plyometric Push-Ups
Similar to explosive push-ups, plyometric push-ups involve pushing off the ground with enough force to lift your hands off the floor. You can also add a small jump or hop for extra intensity.
Why It Works: The explosive nature of this variation elevates your heart rate, leading to higher calorie burn and improved cardiovascular fitness.
8. Archer Push-Ups
Shift your weight to one side as you lower yourself, keeping the opposite arm straight. This variation requires significant strength and control, making it one of the more advanced options.
Why It Works: The unilateral movement increases the load on one side of your body, maximizing muscle engagement and calorie burn.
9. One-Arm Push-Ups
Perform a push-up using only one arm while keeping your body balanced. This extreme variation requires exceptional strength and core stability.
Why It Works: The single-arm movement forces your muscles to work harder, leading to increased calorie burn and improved overall strength.
10. Burpee Push-Ups
Combine a burpee with a push-up for a full-body calorie blast. Start in a standing position, drop into a push-up, perform a rep, and then jump back up.
Why It Works: Burpee push-ups are a high-intensity, full-body exercise that elevates your heart rate and burns calories rapidly.
By mixing and matching these push-up variations, you’ll keep your workouts fresh, challenging, and effective. Plus, you’ll engage more muscle groups, leading to greater calorie burn and faster results.
Ready to take your push-up game to the next level? Start incorporating these variations into your routine today and watch your fitness soar!
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Sample Push-Up Workout to Burn 100 Calories Faster
If you want to burn 100 calories quickly, try this high-intensity push-up workout. This structured approach allows you to burn calories more efficiently than performing standard push-ups alone.
Circuit (Repeat 3-4 rounds, 30 seconds rest between rounds):
- Standard Push-Ups – 20 reps
- Diamond Push-Ups – 15 reps
- Decline Push-Ups – 15 reps
- Explosive Push-Ups – 10 reps
- Spiderman Push-Ups – 10 reps
- Burpees with Push-Ups – 10 reps
Alternative Exercises to Combine with Push-Ups
To increase calorie, burn, consider combining push-ups with other exercises. These exercises complement push-ups and help you burn calories faster:
- Jump Rope (10 minutes) – Burns about 100 calories.
- Burpees (10-12 minutes) – Burns around 100 calories.
- Squats (100-120 reps) – Burns about 100 calories.
- Plank Holds + Push-Ups – Engages more muscles for higher calorie burn.
- Mountain Climbers (10 minutes) – Burns around 100 calories.
Frequently Asked Questions (FAQ)
1. Can push-ups alone help with weight loss?
Push-ups contribute to calorie burn, but they should be combined with cardio and a proper diet for effective weight loss. Strength training, including push-ups, helps build muscle, which increases long-term fat burn.
2. How many push-ups should I do daily to see results?
For strength and endurance, aim for 100-200 push-ups daily. For weight loss, combine push-ups with other high-intensity exercises to maximize calorie burn.
3. Can I burn 100 calories in 10 minutes of push-ups?
It depends on intensity and fitness level. A high-intensity push-up routine with minimal rest can burn close to 100 calories in 10 minutes. However, this would require high-intensity variations and possibly combining them with other exercises.
4. Do push-ups boost metabolism?
Yes! Push-ups build muscle, which helps boost metabolism and increase long-term calorie burn. The more muscle mass you have, the more calories you burn even at rest.
5. Should beginners attempt 100 push-ups in one go?
Not necessarily. Beginners should start with smaller sets, focusing on proper form and gradually increasing reps. Breaking up push-ups into sets throughout the day can also be an effective approach.
Final Thoughts
Push-ups are a great way to build strength while burning calories, but for the best results, combine them with other exercises and a healthy diet. If you’re looking for an effective way to reach your 100-calorie burn goal, use push-up workout tips to maximize your effort.
Now it’s your turn! How many push-ups can you do in one session? Let us know in the comments!
