A standard forearm plank typically burns about 2–5 calories per minute, based on body weight and how hard you make the plank.
Per-Minute Burn
Per-Minute Burn
Per-Minute Burn
Basic
- Forearms down, ribs tucked
- Glutes tight, steady breath
- Holds: 20–40 sec
Lowest burn
Better
- High plank or RKC squeeze
- Add tempo holds
- Holds: 30–60 sec
Mid burn
Best
- Feet-elevated or weighted
- Single-arm/leg reach
- Holds: 30–45 sec
Highest burn
Calories Burned From Plank Holds: The Simple Formula
Energy use during any activity can be estimated with a standard equation used by sports medicine clinics: calories per minute equals MET × body weight (kg) × 0.0175. The MET, or metabolic equivalent, reflects how hard the activity is compared with resting. A one-minute plank uses more energy than sitting because your trunk and shoulders create tension the entire time. For a 70 kg person, each minute at 2.8 METs works out to roughly 3.4 calories; at 3.8 METs, the same person lands near 4.7 calories per minute. That’s the baseline math you’ll use throughout this guide.
Where The MET For A Plank Comes From
The latest adult update of the Compendium lists calisthenics, curl-ups, abdominal crunches, plank under light effort at 2.8 METs, with moderate calisthenics at 3.8 METs and vigorous work at 7.5+ METs. That makes sense in practice: a steady forearm hold feels easier than a feet-elevated, one-arm plank. These categories let you match your version to a reasonable intensity band.
Quick Chart: Estimated Burn For Common Body Weights
The table below uses the clinic formula and a light, steady hold (2.8 METs). Numbers are rounded to keep planning simple.
| Body Weight | 1-Minute Hold | 5-Minute Total |
|---|---|---|
| 50 kg (110 lb) | ~2.5 kcal | ~13 kcal |
| 60 kg (132 lb) | ~3.0 kcal | ~15 kcal |
| 70 kg (154 lb) | ~3.4 kcal | ~17 kcal |
| 80 kg (176 lb) | ~3.9 kcal | ~20 kcal |
| 90 kg (198 lb) | ~4.4 kcal | ~22 kcal |
| 100 kg (220 lb) | ~4.9 kcal | ~25 kcal |
Calories add up as your daily plan takes shape. You’ll get cleaner results once you set your daily calorie needs, then layer activity on top.
What Changes The Burn During A Plank
Small tweaks create large shifts in energy cost. Here’s how to adjust the dial without guesswork.
Body Mass
Heavier bodies move and hold more mass, so the per-minute number climbs. In the formula, body weight multiplies directly. A 90 kg person will burn roughly one-third more per minute than a 60 kg person at the same intensity.
Version And Effort
A strict forearm hold with calm breathing sits near the light band. Move to a high plank with full-body tension, and you push toward moderate. Add elevation, an isometric reach, or a weight plate on your back, and you’re flirting with a vigorous effort that can double the per-minute burn.
Time Under Tension
Short, near-max holds carry plenty of tension but often include rest between bouts. Longer holds increase total minutes. Both approaches work; your weekly total matters most.
Breathing And Bracing
Set your ribs down, breathe through the nose when possible, and maintain pressure through the floor. A clean, braced line keeps the effort in your trunk and shoulders rather than your lower back. Better mechanics can also let you hold longer, which quietly boosts the total calories you spend.
Real-World Examples You Can Copy
Use these plug-and-play sets. All estimates assume a 70 kg person; swap your own weight into the formula to personalize the math.
Entry Plan
Four rounds of 20 seconds on, 20 seconds off. That’s 80 seconds of time under tension. At 2.8 METs, the total lands close to 4–5 calories. Low stress, easy to recover from, and a nice primer before lifting or a jog.
Steady Core Block
Three rounds of 45–60 seconds, 30–45 seconds rest. Time under tension: about 3 minutes. At a mid band near 3.8 METs, expect ~14 calories. Add this after an upper-body day to build trunk endurance.
High-Tension Finisher
Five rounds of 30 seconds feet-elevated, 30 seconds rest. That’s 2.5 minutes of hard work. With a vigorous band near 7.5 METs, the set can reach ~20 calories for a 70 kg person. Keep form tight and stop if the hips sag.
Evidence-Based Method, Not Guesswork
The math you’re using comes from an equation widely taught in sports medicine settings. You can verify the calories-per-minute formula from a university clinic handout that spells it out as 0.0175 × MET × kg and from the Compendium listing that tags a forearm plank within the light calisthenics group. If you’re stacking these holds into a larger week, match the intensity to your schedule so you don’t trade core stability for a smoked lower back.
How To Make Your Plank Burn More (Without Cheating)
Use Leverage
Bring your elbows an inch forward of the shoulders, squeeze your fists, and drive heels back. Those small shifts increase the torque demands across your midsection.
Go From Forearms To Hands
A high plank recruits more through the shoulders and triceps. Keep a straight line from head to heels and think “pull the floor apart” with your palms to build tension.
Play With Elevation
Put your feet on a low step or bench. The higher your feet, the larger the moment arm through your core. Start with a light rise and shorten the set a bit.
Add Reach Or Load
Tap one shoulder, reach one arm forward, or slide a small plate on your mid-back. Shift only if you can hold the base shape without sway.
How Planks Fit Into A Calorie Goal
Holds are time-efficient, joint-friendly, and great for trunk control. For pure calorie output, cardio intervals or long brisk walks outpace them minute for minute. The best approach blends both: steady walking or cycling for volume, plus short sets of isometrics to keep your trunk solid for lifting and daily life.
Weekly Template (Sample)
Three days per week: 10–12 total minutes of planks spread across warm-ups and finishers. On the other days, get 30–45 minutes of walking or low-impact cardio. Track steps and adjust food intake to match your target.
Variation Menu And Estimated Intensities
These bands reflect the Compendium’s calisthenics groupings. Use them to pick a reasonable MET for your plan.
| Plank Variation | Estimated MET | Example Calories/Min (70 kg) |
|---|---|---|
| Forearm Hold (steady) | ~2.8 | ~3.4 kcal |
| High Plank (full-body tension) | ~3.8 | ~4.7 kcal |
| Feet-Elevated / Weighted | ~7.5 | ~9.2 kcal |
Safety, Setup, And Form Checks
Neutral Spine
Lengthen from crown to heels. Don’t let the ribs flare or the hips drop. If your lower back takes the load, shorten the set and reset the squeeze in your glutes.
Wrist And Shoulder Comfort
On hands, spread your fingers and screw the palms into the floor. On forearms, stack the shoulders over the elbows. If your wrists complain, switch to forearms or use push-up handles.
Breathing
Breathe in through the nose, out through pursed lips. Keep a light brace around your trunk rather than breath-holding every second.
Putting It Together: A Mini Plan For The Next Week
Day 1
Warm-up: 2 × 20-second forearm holds. Finisher: 3 × 30-second high planks with 30 seconds rest.
Day 3
Warm-up: 3 × 15-second RKC squeezes. Finisher: 4 × 20-second feet-elevated holds; rest 40 seconds.
Day 5
Warm-up: 2 × 30-second forearm holds. Finisher: 5 × 15-second single-arm reach planks; rest 30 seconds.
Trusted References For Your Numbers
For intensity categories and example MET values, see the Compendium’s adult update, which lists a plank alongside other core calisthenics in the light band and lays out moderate and vigorous ranges for harder work. For the math itself, the university clinic formula converts any activity’s MET and body mass into a practical calories-per-minute number you can plug into your log.
FAQs You’re Probably Thinking (Answered In-Line)
“Why Do Some Sites List Only 3–4 Calories Per Minute?”
They’re usually assuming a steady forearm hold for an average-size adult. If you’re lighter, the number drops. If you’re heavier or use a tougher version, it rises.
“Can Planks Help With A Weight-Loss Goal?”
Yes—as part of your weekly movement and food plan. Short holds won’t replace a long brisk walk, but they can make lifting safer and help your back feel better during cardio. If you want the step-by-step on energy balance, a gentle next read is our calorie deficit guide.