How Many Calories Do 150 Sit Ups Burn? | Core Burn Math

How Many Calories Do 150 Sit-Ups Burn Across Paces

Calorie burn for a set of 150 sit-ups swings with two levers: how long you take and how hard you go. The math uses MET values for calisthenics and a simple equation that multiplies METs by your body weight and time.

To give you a quick feel, the table below shows three common paces tied to the Compendium’s light, moderate, and vigorous categories. Pick the row closest to your weight, then match the pace you’d likely hold for clean reps.

Estimated Burn For 150 Sit-Ups By Weight, Pace, And Time

Body Weight	Pace & Time To Finish 150	Burn (kcal)
125 lb (56.7 kg)	30 rpm • 5.00 min | 45 rpm • 3.33 min | 60 rpm • 2.50 min	13.9 | 12.6 | 19.8
155 lb (70.3 kg)	30 rpm • 5.00 min | 45 rpm • 3.33 min | 60 rpm • 2.50 min	17.2 | 15.6 | 24.6
185 lb (83.9 kg)	30 rpm • 5.00 min | 45 rpm • 3.33 min | 60 rpm • 2.50 min	20.6 | 18.6 | 29.4

MET values: light 2.8, moderate 3.8, vigorous 8.0 for calisthenics like sit-ups; calculation uses the Compendium equation. Sources linked below.

What Changes The Number

Body Weight

Energy use rises with mass. The same pace costs more for a heavier athlete because the equation multiplies METs by kilograms.

Pace And Effort

Crunch-like reps land in the light band, classic sit-ups in the moderate band, and fast explosive work in the vigorous band. Faster reps also shrink set time, which trims minutes in the formula.

Range And Form

Short, jerky motion lowers work. Smooth ribs-to-hips flexion with a braced midline raises it a touch and keeps your back happier.

Use The MET Equation To Get Your Number

Here’s the standard approach used by exercise pros: kcal per minute = MET × 3.5 × body weight (kg) ÷ 200. Multiply that by minutes spent on the set. The METs for calisthenics come from the adult Compendium, and the conversion is documented in the Compendium’s own unit guide.

You can also scan the 2024 Adult Compendium for the current activity list, then plug the MET into the equation from the unit conversions page.

Worked Numbers For 68 Kg (150 Lb)

Light, crunch-like (2.8 MET), 5.00 minutes: 2.8 × 3.5 × 68 ÷ 200 × 5.00 = 16.7 kcal.

Steady sit-ups (3.8 MET), 3.33 minutes: 3.8 × 3.5 × 68 ÷ 200 × 3.33 = 15.1 kcal.

Fast, vigorous (8.0 MET), 2.50 minutes: 8.0 × 3.5 × 68 ÷ 200 × 2.50 = 23.8 kcal.

Pick A Realistic Pace For 150 Reps

Most lifters sit between 30–60 reps per minute with good form. That places a 150-rep set in a window of 2.5–5 minutes. If your cadence is closer to 40–50 rpm, the moderate band fits best. If you race through reps, the vigorous band applies, but stop if form slides.

Quality reps beat a sloppy sprint every single time. Period.

How 150 Sit-Ups Stack Up Against Other Core Work

Sit-ups build trunk flexion. Mix them with holds and anti-rotation moves and the burn changes. Same athlete, different movement, same math. The table uses a 155-lb person.

Core Moves And Estimated Burn For Short Bouts (155 Lb)

Move & Effort	Time	Burn (kcal)
150 sit-ups, steady (3.8 MET)	3.33 min	15.6
Crunches, slow (2.8 MET)	5.00 min	17.2
Front plank, steady (3.8 MET)	3.00 min	14.0
Bicycle crunches, brisk (8.0 MET)	2.50 min	24.6

Values reflect Compendium METs and the same kcal equation. Speed, range, and breathing make a difference.

Make 150 Sit-Ups Safer And More Effective

Set Up Smart

• Anchor only if needed; many do better with knees bent and feet light.
• Brace before each rep; think “ribs down.”
• Hands across chest beats yanking the head.

Breathe And Pace

• Exhale on the way up; sip air on the way down.
• Pick a steady cadence you can keep for the full set.
• Cut the set into 3×50 if quality drops.

Mix Your Core Menu

• Pair sit-ups with planks or dead bugs for balance.
• Add loaded carries or anti-rotation holds on other days.
• If you want more burn, extend the time under tension rather than racing.

Common Pitfalls

• Yanking the neck or bouncing off the floor steals tension and can irritate your spine.
• Letting hips pop up turns the move into a hip flexor drill; keep ribs down and exhale.
• Chasing speed at all costs inflates the count but doesn’t move the needle much for energy use.

Turn The Number Into A Simple Plan

Use the range you saw at the top to set expectations. Then build a short routine around it:

1. Warm up with 5 minutes of easy walking.
2. Do 150 sit-ups at a pace that keeps form crisp.
3. Finish with a 30-second plank and slow crunch work.
4. Walk 10 minutes to cool down.

That blend keeps your trunk strong and tacks on extra movement that nudges daily energy use.