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Sit-ups
Sit-ups is a 4.3 MET exercise. At 75 kg that is about 5.6 kcal a minute, or 113 kcal in 20 minutes. Form cues, common mistakes and how to progress.
CoreKit: NoneWorks: Abdominals, hip flexors
Calories burned by body weight
| Body weight | kcal/min | 10 min | 20 min | 30 min | 45 min |
|---|---|---|---|---|---|
| 55 kg | 4.1 | 41 | 83 | 124 | 186 |
| 65 kg | 4.9 | 49 | 98 | 147 | 220 |
| 75 kg | 5.6 | 56 | 113 | 169 | 254 |
| 85 kg | 6.4 | 64 | 128 | 192 | 288 |
| 95 kg | 7.1 | 71 | 143 | 214 | 322 |
How to do it well
- Roll up one vertebra at a time
- Hands crossed on the chest, not pulling the neck
- Lower with the same control
Common mistakes
- Yanking the head forward
- Feet flying up
- Rushing the lowering
Make it harder or easier
Progression. Weight held at the chest, or a decline bench.
Regression. Crunches or dead bugs.
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 sit-ups costs about 56 kcal at 75 kg. In energy terms that is close to 1 100 steps of brisk walking. The comparison is energetic only: your phone counts steps, not effort.
Frequently asked questions
How many calories does sit-ups burn?
At 75 kg, about 5.6 kcal a minute — roughly 113 kcal in 20 minutes and 254 in 45. Multiply by your own weight over 75 kg to adjust.
What is the MET value of sit-ups?
4.3, from the 2011 Compendium of Physical Activities (Compendium 02052, calisthenics, moderate). That means it costs about 4.3 times your resting energy use.
How many steps is it worth?
Ten minutes is worth roughly 1 100 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 02052, calisthenics, moderate · checked 2026-09-02
Related exercises
All exercises · Calories burned by activity · Daily calorie needs
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