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Plank
Plank is a 3.8 MET exercise. At 75 kg that is about 5.0 kcal a minute, or 100 kcal in 20 minutes. Form cues, common mistakes and how to progress.
CoreKit: NoneWorks: Deep core, shoulders, glutes
Calories burned by body weight
| Body weight | kcal/min | 10 min | 20 min | 30 min | 45 min |
|---|---|---|---|---|---|
| 55 kg | 3.7 | 37 | 73 | 110 | 165 |
| 65 kg | 4.3 | 43 | 86 | 130 | 195 |
| 75 kg | 5.0 | 50 | 100 | 150 | 224 |
| 85 kg | 5.7 | 57 | 113 | 170 | 254 |
| 95 kg | 6.3 | 63 | 126 | 190 | 284 |
How to do it well
- Elbows under the shoulders
- Ribs down, glutes on, one straight line
- Breathe normally the whole time
Common mistakes
- Hips sagging or piking up
- Holding the breath
- Chasing minutes instead of quality
Make it harder or easier
Progression. Lift one foot, or add a slow reach.
Regression. Plank from the knees or on a bench.
Form notes are general coaching guidance, not treatment. If a movement causes pain, stop and speak to a clinician or a qualified coach.
What ten minutes is worth
Ten minutes of plank costs about 50 kcal at 75 kg. In energy terms that is close to 972 steps of brisk walking. The comparison is energetic only: your phone counts steps, not effort.
Frequently asked questions
How many calories does plank burn?
At 75 kg, about 5.0 kcal a minute — roughly 100 kcal in 20 minutes and 224 in 45. Multiply by your own weight over 75 kg to adjust.
What is the MET value of plank?
3.8, from the 2011 Compendium of Physical Activities (Compendium 02024, calisthenics, light). That means it costs about 3.8 times your resting energy use.
How many steps is it worth?
Ten minutes is worth roughly 972 brisk-walking steps in energy terms. It is an energy comparison, not a step count your phone will record.
Source: 2011 Compendium of Physical Activities (Ainsworth et al.) — Compendium 02024, calisthenics, light · checked 2026-09-02
Related exercises
All exercises · Calories burned by activity · Daily calorie needs
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