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Push-ups
Push-ups is a 8.0 MET exercise. At 75 kg that is about 10.5 kcal a minute, or 210 kcal in 20 minutes. Form cues, common mistakes and how to progress.
StrengthKit: NoneWorks: Chest, triceps, front shoulder, core
Calories burned by body weight
| Body weight | kcal/min | 10 min | 20 min | 30 min | 45 min |
|---|---|---|---|---|---|
| 55 kg | 7.7 | 77 | 154 | 231 | 347 |
| 65 kg | 9.1 | 91 | 182 | 273 | 410 |
| 75 kg | 10.5 | 105 | 210 | 315 | 473 |
| 85 kg | 11.9 | 119 | 238 | 357 | 536 |
| 95 kg | 13.3 | 133 | 266 | 399 | 599 |
How to do it well
- Hands under the shoulders, fingers spread
- Squeeze the glutes so the hips do not sag
- Lower until the chest is a fist off the floor
- Elbows angle back about 45°, not straight out
Common mistakes
- Hips leading the way up
- Head dropping before the chest
- Half range at the bottom
Make it harder or easier
Progression. Feet on a bench, or a slow three-second lowering.
Regression. Hands on a table or wall.
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 push-ups costs about 105 kcal at 75 kg. In energy terms that is close to 2 047 steps of brisk walking. The comparison is energetic only: your phone counts steps, not effort.
Frequently asked questions
How many calories does push-ups burn?
At 75 kg, about 10.5 kcal a minute — roughly 210 kcal in 20 minutes and 473 in 45. Multiply by your own weight over 75 kg to adjust.
What is the MET value of push-ups?
8.0, from the 2011 Compendium of Physical Activities (Compendium 02054, calisthenics, vigorous). That means it costs about 8.0 times your resting energy use.
How many steps is it worth?
Ten minutes is worth roughly 2 047 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 02054, calisthenics, vigorous · checked 2026-09-02
Related exercises
Bodyweight squats
MET 5.0 · 6.6 kcal/min at 75 kg
Lunges
MET 5.0 · 6.6 kcal/min at 75 kg
Glute bridge
MET 3.5 · 4.6 kcal/min at 75 kg
Pull-ups
MET 8.0 · 10.5 kcal/min at 75 kg
Dips
MET 8.0 · 10.5 kcal/min at 75 kg
Deadlift
MET 6.0 · 7.9 kcal/min at 75 kg
All exercises · Calories burned by activity · Daily calorie needs
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