How Many Calories Does One Minute of Planking Burn?

How Many Calories Does One Minute of Planking Burn?

Planking is a popular exercise that many people incorporate into their fitness routines.

It’s known for its ability to target multiple muscle groups, including the core, arms, and legs.

But have you ever wondered how many calories you can burn in just one minute of planking?

When it comes to calorie burn, planking can be a moderate but effective way to torch some extra calories.

On average, one minute of planking burns approximately two to five calories.

However, the exact number can vary depending on factors such as your body weight, metabolism rate, and muscle-to-fat ratio.

Aside from calorie burn, planking offers additional benefits that make it worth incorporating into your fitness routine.

It strengthens your core, improves your posture, and can help increase your muscle-to-fat ratio.

Key Takeaways

· Planking burns approximately two to five calories per minute.

· The exact calorie burn can vary depending on factors such as body weight, metabolism rate, and muscle-to-fat ratio.

· Planking also strengthens the core, improves posture, and increases muscle-to-fat ratio.

· Consider incorporating planking into a well-rounded exercise routine for optimal results.

· Consulting a fitness professional can help ensure proper form and personalized guidance.

Factors That Affect Calorie Burn During Planking

When it comes to burning calories during planking, several factors come into play.

Understanding these influencers can help you optimize your calorie-burning potential and make the most out of your planking workouts.

Body Weight

One of the primary factors that affect calorie burn during planking is body weight.

Heavier individuals tend to burn more calories because their bodies have to work harder to support their weight during the exercise.

So, if you are on the heavier side, you may experience a higher calorie burn during planks.

Metabolism Rate and Muscle-to-Fat Ratio

Metabolism rate and muscle-to-fat ratio also play a role in calorie burn during planking.

Individuals with a higher metabolism rate naturally burn more calories, while those with a higher muscle-to-fat ratio tend to have a faster metabolic rate.

So, if you have a higher metabolism rate or a more favorable muscle-to-fat ratio, you may experience increased calorie burn during planking.

Increasing Repetitions and Challenging Variations

If you want to amp up your calorie burn during planking, you can try increasing the number of repetitions or incorporating challenging plank variations into your routine.

Adding more repetitions will increase the overall time spent planning and, consequently, the calorie burn.

Challenging variations like plank jacks or side planks can also engage different muscle groups and intensify the workout, leading to higher calorie burn.

FactorsImpact on Calorie Burn
Body WeightHeavier individuals burn more calories during planking
Metabolism RateHigher metabolic rate results in increased calorie burn
Muscle-to-Fat RatioHigher muscle-to-fat ratio leads to higher calorie burn
RepetitionsIncreasing the number of repetitions increases calorie burn
Challenging VariationsIncorporating challenging plank variations intensifies calorie burn

How to Perform a Plank Correctly

Proper form is crucial when it comes to performing a plank.

Following the correct technique ensures that you maximize its effectiveness and minimize the risk of injury.

Here’s a step-by-step guide on how to do a plank correctly:

1. Start by lying facedown on a mat or the floor.

Position your elbows directly under your shoulders, resting on your forearms.

2. Squeeze your inner thighs and glutes, engaging your core muscles.

3. Raise your torso and knees off the ground, maintaining a straight line from head to toe.

4. Hold the plank position for as long as you can, aiming to gradually increase the duration over time.

Remember to breathe steadily throughout the exercise and avoid holding your breath.

Focus on keeping your body in a straight line and avoid sagging or arching your back.

By practicing proper form, you’ll be able to reap the full benefits of planking while minimizing the risk of strain or injury.

Tips for a More Effective Plank

To make your planks even more effective, consider the following tips:

· Engage your abdominal muscles by pulling your belly button in towards your spine.

· Keep your neck relaxed and in line with your spine, avoiding any unnecessary tension.

· Vary your plank routine by trying different variations, such as side planks or leg-raise planks.

· Focus on maintaining proper alignment and body control rather than aiming for a specific duration.

By incorporating these tips into your plank routine, you can increase the intensity and effectiveness of your workouts.

Plank Variations to Increase Calorie Burn

Looking to spice up your planking routine and boost your calorie burn? Try incorporating these challenging plank variations into your workout.

Not only will they target different muscle groups, but they will also intensify your workout, resulting in higher calorie burn.

Side Planks

Side planks are a fantastic variation that specifically targets the oblique muscles, helping to sculpt and tone your waistline.

To perform a side plank, start by lying on your side, propping yourself up on one forearm with your elbow directly beneath your shoulder.

Stack your feet on top of each other and lift your hips off the ground, creating a straight line from your head to your heels.

Hold this position for as long as you can, aiming to increase the duration over time.

Resistance Planks

Add some resistance to your planks with the help of resistance bands or sliders.

Placing a resistance band around your forearms or using sliders under your hands or feet will introduce additional instability, forcing your core muscles to work even harder.

The added challenge will result in increased calorie burn and greater muscle activation.

Leg Raise Planks

This variation takes planking to the next level by incorporating leg raises.

Start in a high plank position, with your hands directly beneath your shoulders.

Engage your core and lift one leg off the ground, keeping it straight and parallel to the floor.

Hold for a few seconds, then lower the leg and repeat on the other side.

This plank variation not only works your core but also engages your glutes and hamstrings, providing a comprehensive full-body workout.

Plank VariationTargeted Muscle GroupsBenefits
Side PlanksObliques, coreSculpt and tone waistline
Resistance PlanksCore, upper bodyIncrease muscle activation, burn more calories
Leg Raise PlanksCore, glutes, hamstringsFull-body workout, strengthen lower body

Remember to always maintain proper form and listen to your body when attempting these plank variations.

Start with shorter durations or modified versions if needed, gradually working your way up to longer holds and more challenging variations.

Incorporating these plank variations into your routine will not only keep things interesting but also help you maximize your calorie burn and achieve your fitness goals.

Additional Benefits of Planking

Planking is not only a great exercise for strengthening the core and burning calories, but it also offers a range of additional benefits for overall fitness and well-being.

Here are some of the key advantages:

Improved Posture

Regularly performing planks can help improve your posture by strengthening the muscles in your back and abdomen.

As you hold the plank position, you engage your core muscles, which play a vital role in maintaining proper alignment of your spine.

By strengthening these muscles, planking can help you stand taller and reduce the risk of developing poor posture habits.

Enhanced Core Strength

One of the main benefits of planking is its ability to strengthen the core muscles.

The plank engages not only the abdominal muscles but also the muscles in your back, hips, and shoulders.

This comprehensive activation of the core improves stability, balance, and overall strength.

A strong core is essential for everyday activities, as well as for other exercises and sports.

Increased Muscle-to-Fat Ratio

Planking can contribute to a healthier muscle-to-fat ratio by burning calories and increasing lean muscle mass.

Regularly incorporating planks into your fitness routine can help you shed excess fat while building and toning muscles.

This, in turn, can lead to a more defined physique and increased overall strength.

Reduced Risk of Injury

By strengthening the core and supporting muscles, planking can help reduce the risk of injury during physical activities.

A strong core stabilizes the spine, which can prevent strain, discomfort, and imbalances that may lead to injuries.

Additionally, planking aids in the development of stronger joints, supporting overall joint health and reducing the likelihood of joint-related problems.

These additional benefits make planking a valuable exercise for anyone looking to improve their fitness and overall health.

While it may not be the highest calorie-burning exercise, its numerous advantages make it a staple in many workout routines.

Exercises That Burn Lots of Calories

While planking is an effective exercise for calorie burn, other high-intensity workouts can help you torch even more calories.

These exercises are known for their ability to elevate your heart rate and challenge your muscles, resulting in a greater calorie burn.

One popular high-intensity workout is running.

Whether you prefer jogging outdoors or hitting the treadmill, running can burn a significant amount of calories.

According to the American Council on Exercise (ACE), a 160-pound individual can burn approximately 314 calories in just 30 minutes of moderate-paced running.

If you’re looking for a low-impact alternative, swimming is another excellent option.

It engages multiple muscle groups and can burn up to 400 calories in 30 minutes.

Cycling is also an efficient calorie-burning exercise.

Whether you’re cycling outdoors or using a stationary bike, pedaling at a vigorous pace can help you burn around 500 calories per hour.

Additionally, high-intensity interval training (HIIT) workouts have gained popularity for their ability to maximize calorie burn in a short amount of time.

HIIT combines bursts of intense exercise with short recovery periods, allowing you to burn calories both during and after the workout.

Calorie Burn Comparison for Different Exercises

ExerciseCalories Burned per 30 Minutes (Based on 160 lbs)
PlankingApproximately 100-150 calories
RunningApproximately 314 calories
SwimmingApproximately 400 calories
CyclingApproximately 500 calories
HIITVaries depending on intensity and duration

It’s important to note that the number of calories burned during exercise can vary depending on factors like body weight, intensity, and individual fitness levels.

To maximize calorie burn and overall fitness, consider incorporating a variety of these exercises into your routine alongside planking.

When to Seek Professional Guidance

While planking is a relatively simple exercise, there are instances when seeking professional guidance can be beneficial. Consulting a fitness coach or working with a personal trainer can provide valuable insights and ensure that you are performing planks correctly while minimizing the risk of injury.

A fitness coach or personal trainer can assess your individual needs, taking into consideration factors such as age, weight, and any medical concerns or disabilities.

They can help you set realistic goals and develop a personalized plan tailored to your fitness level and capabilities.

Additionally, a professional can offer guidance on proper form and technique during planking.

They can correct any mistakes you may be making, ensuring that you engage the correct muscles and maximize the effectiveness of your workout.

By working with a knowledgeable individual, you can also receive tips and modifications to challenge yourself and progress in your planning journey.

Remember, the primary goal of planking is to strengthen your core, improve posture, and increase muscle-to-fat ratio.

Seeking professional guidance can support these objectives and help you achieve optimal results while maintaining safety.

When to Consider Consulting a Fitness Coach or Personal Trainer:

· If you have specific considerations such as medical concerns or disabilities

· If you are unsure about proper form and technique

· If you want to set realistic goals and develop a personalized plan

· If you would like guidance on challenging yourself and progressing in your planking routine

Working with a fitness professional can enhance your planking experience and ensure that you are on the right track toward achieving your fitness goals.

Remember, it’s always better to seek guidance and support when needed rather than risking injury or not maximizing the benefits of your workout.

Reasons to Seek Professional Guidance for PlankingBenefits
Injury PreventionMinimizes the risk of injury by ensuring proper form and technique.
Individualized ApproachAllows for a personalized plan based on your unique needs and goals.
Progression and ChallengeOffers guidance on modifications and techniques to continuously challenge yourself and progress in your planking journey.
Correct Muscle EngagementEnsures that you are activating the correct muscles and maximizing the effectiveness of your workout.


Planking is an efficient and effective exercise that offers numerous benefits for overall fitness.

It strengthens the core, improves posture, and helps increase your muscle-to-fat ratio.

While planking may not burn a significant number of calories per minute, incorporating it into a well-rounded exercise routine can contribute to overall calorie burn and enhance your fitness journey.

For optimal results, consider combining planking with other high-intensity exercises like running, swimming, or cycling.

These activities are known for their calorie-burning potential and can help you achieve your fitness goals faster.

Remember to consult a professional like a fitness coach or personal trainer to ensure that you are performing planks correctly and to receive personalized guidance based on your specific needs and considerations.

So, if you’re looking for an effective calorie-burning exercise that also strengthens your core and improves your overall fitness, planking is a great choice.

Incorporate it into your workout routine, seek professional guidance if needed, and enjoy the benefits of this versatile exercise.

FAQ About Planking Calories Per Minute

How many calories does one minute of planking burn?

Planking burns approximately two to five calories per minute, depending on factors such as body weight, metabolism rate, and muscle-to-fat ratio.

What are the factors that affect calorie burn during planking?

The amount of calories burned during planking is influenced by factors such as body weight, metabolism rate, and muscle-to-fat ratio.

Increasing the number of repetitions and incorporating challenging plank variations can also enhance calorie burn.

How do I perform a plank correctly?

To perform a plank correctly, start by lying facedown on the mat and raise your torso, resting on your forearms with elbows directly under the shoulders.

Squeeze your inner thighs and glutes, engage the core, and raise your knees to maintain a straight line from head to toe.

Hold the plank position for as long as you can, aiming to gradually increase the duration over time.

What are some plank variations to increase calorie burn?

Some plank variations that can increase calorie burn include leg-raise planks, side planks, and resistance planks.

These variations target different muscle groups and intensify the workout, resulting in higher calorie burn.

What are the additional benefits of planking?

In addition to calorie burn, planking increases metabolism improves muscle-to-fat ratio, enhances posture, strengthens the back and spine muscles, reduces the risk of injury, and improves overall core strength.

Are there other exercises that burn more calories than planking?

Yes, exercises like running, swimming, cycling, and high-intensity interval training (HIIT) workouts are known for their higher calorie-burning potential.

Incorporating these exercises alongside planking can enhance overall calorie burn.

When should I seek professional guidance for planking?

Consulting a fitness coach or personal trainer can be beneficial, especially for individuals with specific considerations such as age, weight, medical concerns, or disabilities.

A professional can ensure that planks and other exercises are performed correctly, help set realistic goals, and provide personalized guidance for optimal results and safety.

What is the conclusion about planking and calorie burn?

Planking is a highly effective exercise for strengthening the core, improving posture, and increasing muscle-to-fat ratio.

While it may burn a moderate amount of calories per minute, incorporating it into a well-rounded exercise routine that includes other high-intensity activities can enhance overall calorie burn.

Consulting a professional can further optimize your fitness journey.