Calories Burned Doing Planks and Core Work: Chart by Weight and Calculator
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This page shows estimated calories burned during planks and core work, based on the Compendium of Physical Activities. These numbers give you a baseline for a typical adult doing light effort calisthenics like abdominal crunches and curl ups.
Real energy expenditure varies widely based on your personal fitness, core technique, body composition, and how hard you actually work. Fitness trackers also estimate these values rather than measuring them directly. Use the table below as a practical guide rather than an exact measurement.
Calories burned in 30 minutes
Estimated kilocalories (kcal) for 30 minutes of each activity, by body weight.
| Activity (Compendium) | MET | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|---|
| Calisthenics (e.g., curl ups, abdominal crunches, plank), light effort (code 02024) | 2.8 | 80 | 100 | 120 | 140 | 160 |
By duration
For the row “Calisthenics (e.g., curl ups, abdominal crunches, plank), light effort” (2.8 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 40 | 50 | 60 | 70 | 80 |
| 30 min | 80 | 100 | 120 | 140 | 160 |
| 45 min | 120 | 150 | 180 | 210 | 240 |
| 60 min | 160 | 200 | 240 | 280 | 320 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Calisthenics (e.g., curl ups, abdominal crunches, plank), light effort: 2.8 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 100 kcal.
Which row is you?
The table features a single row for light effort calisthenics, covering steady, controlled movements like holding a plank, doing curl ups, or performing abdominal crunches. Core work usually involves a deliberate pace with frequent rest breaks, so this specific effort level fits most standard mat routines. To find your estimate, simply match your current weight to the closest column for a standard thirty minute session. For example, if you weigh 150 pounds, look at that specific column to find your baseline energy expenditure.
What changes the real number
- Your ratio of muscle to fat, as higher muscle mass increases your resting metabolic rate.
- The amount of time you spend actively holding a plank versus resting between sets.
- Your breathing technique and how intensely you contract your abdominal muscles.
- Your overall physical conditioning, since beginners often expend more energy learning the movements.
Practical tips
- Keep your neck neutral and your spine straight to avoid placing unnecessary stress on your lower back.
- Breathe steadily throughout each core exercise rather than holding your breath during difficult holds.
- Track your actual time under tension instead of the total workout time for a more accurate energy estimate.
About these numbers. MET values describe the average energy cost of an activity for adults; your own burn can be noticeably higher or lower. The values include resting energy use, so the extra calories from exercise are a little lower than the total shown. A separate Older Adult Compendium exists for people aged 60 and over.
Compare with similar activities
When to stop and see a doctor
- Sharp or sudden pain in your lower back or spine.
- A feeling of pressure or severe discomfort in your abdomen.
- Dizziness, lightheadedness, or shortness of breath that feels abnormal for light exercise.
This page is general information, not medical advice. If you have a heart condition, high blood pressure, joint problems, are pregnant or have been inactive for a long time, talk to your doctor before starting vigorous exercise.
How this page was made. MET values: 2024 Adult Compendium of Physical Activities (Herrmann and colleagues, Journal of Sport and Health Science, 2024), pacompendium.com, used code by code without combining activities. Calories calculated by us with the formula above. Text drafted with AI assistance and checked by the Training Desk; see how we write. Last checked October 2026.