How Many Calories Does Planking Burn? (And Why It’s More Powerful Than You Think)

Plank exercises have become a staple in modern fitness routines, especially in fat-loss and core-strengthening programs. You’ve probably heard that planks are great for your abs, but the real question many ask is: how many calories does a plank burn? And more importantly, does the plank help you lose weight?

The answer isn’t one-size-fits-all. The number of calories burned during planks depends on factors like body weight, duration, intensity, and even your form. On average, a person weighing 155 pounds can burn about 2 to 5 calories per minute doing a standard plank. However, by incorporating plank variations like extended planks, plank jacks, and up and down planks, you can significantly increase calorie burn and muscle engagement.

But calorie burn is only one piece of the puzzle. The plank workout for abs also improves posture, strengthens your spine, and builds full-body stability, all crucial elements in any fat-loss program. Combined with good nutrition and high-calorie-burning exercises like push-ups, planks can support your journey toward a stronger, leaner physique.

In this article, you’ll get a science-backed breakdown of how planks burn calories, how to maximise their fat-burning benefits, and how to perform different variations effectively, all with a focus on real-world results and expert insight.

What Is a Plank Exercise?

The plank is a simple-looking but highly effective isometric core exercise that involves holding a position similar to a push-up, but without movement. Despite its simplicity, the plank is considered one of the most comprehensive bodyweight exercises for developing core strength, endurance, and total-body stability.

At its core (pun intended), the plank works your abdominal muscles, glutes, shoulders, back, and even your legs. Unlike crunches or sit-ups, it doesn’t involve repetitive motion, making it easier on the spine while still targeting deep stabilising muscles.

There are several variations of the basic plank, including:

• Forearm Plank – Elbows and forearms on the ground.

• Extended Plank – Hands further in front to increase tension.

• Up and Down Plank – Alternating from forearms to hands.

• Plank Jacks – A cardio-based version involving jumping legs in and out.

Planks are also the foundation for many planking workouts for abs and are often used in HIIT routines due to their ability to engage multiple muscle groups at once.

If you’re wondering things like “how long should you plank for?” or “how many planks should I do?”, don’t worry. We’ll cover that soon, but for now, know that even just 30 seconds of a well-performed plank can be more effective than several minutes of poorly done crunches.

How Many Calories Does Planking Burn?

When it comes to the question “how many calories does plank exercise burn?”, the answer depends on various factors like body weight, duration, intensity, and your fitness level. On average, a standard plank can burn anywhere from 2 to 5 calories per minute. But let’s break it down in more detail.

Factors That Affect Calorie Burn:

• Body Weight: Heavier individuals tend to burn more calories performing the same activity due to the increased effort needed to support their body weight.

• Duration: The longer you hold the plank, the more calories you’ll burn. However, it’s important to focus on maintaining form rather than just increasing time.

• Intensity: Adding plank variations like the up and down plank, plank jacks, or extended planks can increase your calorie burn as they engage additional muscles and add dynamic movement.

• Muscle Engagement: A well-executed plank activates your core, shoulders, chest, arms, and legs, meaning the more muscles you engage, the higher the calorie burn.

Calories Burned Based on Body Weight:

To help illustrate, here’s a general estimate of calories burned per minute of holding a plank based on different body weights:

Body Weight	Calories Burned (per minute)
125 lbs (56.7 kg)	2.2 calories
155 lbs (70.3 kg)	2.8 calories
185 lbs (83.9 kg)	3.5 calories
205 lbs (93 kg)	4.0 calories

While these are rough estimates, they give a good sense of how body weight affects calorie burn. Plank variations like plank jacks (a cardio element) can raise these numbers significantly.

How Many Planks Should I Do?

While the number of planks varies from person to person, quality over quantity is key. In general, beginners can aim for 30 seconds per plank with rest in between. More advanced individuals can challenge themselves by holding for 1 minute or more, or by incorporating multiple plank variations in a circuit.

For those wondering, “does planking help you lose weight?”, the answer is yes, but remember, it’s just one part of the equation. Planks are great for toning and strengthening your core, but to effectively lose weight, you’ll need a combination of exercise (including planks) and a healthy, balanced diet.

Factors That Affect Calorie Burn During Planks

While planks are a relatively simple exercise, the number of calories burned can vary depending on several factors. Understanding these factors will help you tailor your planking workout to maximise your calorie burn.

1. Body Weight

The more you weigh, the more energy your body requires to hold a plank. Heavier individuals burn more calories as their bodies need to exert more effort to maintain the position. This makes body weight one of the most significant factors in calorie burn. For example, if you weigh 185 pounds, you may burn 3.5 calories per minute, compared to someone weighing 125 pounds who might burn just 2.2 calories.

2. Duration of the Plank

The longer you hold a plank, the more calories you will burn, simply because you're engaging your muscles for a longer period. However, this doesn’t mean you should prioritise long planks over proper form. If you can only hold a plank for 20 seconds with perfect form, it will be more beneficial than holding it for 2 minutes with improper posture. Gradually increasing your plank time is ideal for enhancing strength and burning more calories.

3. Intensity and Variation

Adding variations to your plank can significantly increase calorie burn. For instance, dynamic moves like plank jacks (where you jump your legs in and out) or up and down plank (moving between forearms and hands) engage more muscle groups and elevate your heart rate. These variations are excellent for boosting the intensity and calorie expenditure. Similarly, performing extended planks, where your hands are farther in front of your body, creates more tension, which increases the calorie burn.

How to Do a Plank With Perfect Form

Proper form is crucial when performing a plank. Not only does it maximise the calorie burn by fully engaging your muscles, but it also prevents injury and ensures you're targeting the right areas. Here's a step-by-step guide to getting it right:

1. Get into Position

Start by lying face down on a mat or floor. Place your elbows directly under your shoulders with your forearms flat on the ground. Alternatively, you can perform a high plank by extending your arms and placing your hands flat on the floor under your shoulders, just like a push-up position.

2. Engage Your Core

Lift your body off the floor by pressing through your forearms (or hands in the high plank). Keep your body in a straight line from your head to your heels. Tighten your core, glutes, and thighs. This will engage the muscles that help burn calories during the exercise.

3. Maintain Proper Alignment

Make sure your body forms a straight line. Avoid sagging your lower back or sticking your buttocks too high. Both these positions reduce the effectiveness of the plank and can cause strain on your lower back, leading to injury over time.

4. Focus on Breathing

While holding the plank, focus on deep, controlled breathing. Breathe through your nose and exhale through your mouth. The more relaxed you stay, the longer you can hold the position, thus burning more calories.

5. Time and Progression

Start with holding the plank for 20-30 seconds. As you progress and your core strength increases, you can gradually increase your time or try more challenging plank variations.

Plank Variations to Burn More Calories

If you're looking to burn more calories and engage different muscle groups, there are several plank variations to try. These dynamic versions not only target your core but also increase your heart rate, making them great additions to any workout routine.

1. Leg-Raise Plank

The leg-raise plank is a variation where you raise one leg at a time while maintaining your plank position. This variation targets the lower abs and glutes.

To do it:

1. Start in a basic plank position (forearm or high plank).

2. Slowly raise one leg off the floor, keeping it straight.

3. Hold for a few seconds before lowering it back down.

4. Repeat with the other leg.

5. Alternate legs for 30 seconds to 1 minute.

2. Side Plank

The side plank targets your obliques (side abs), which are often overlooked in regular planks.

To do it:

1. Start by lying on your side with your elbow directly beneath your shoulder.

2. Raise your body off the ground, keeping a straight line from your head to your feet.

3. Hold the position for 30 seconds or longer.

4. Switch sides and repeat.

5. For added difficulty, you can lift your top leg or add a reach-under movement.

3. Resistance Band Plank

Using a resistance band during a plank helps to engage your core and shoulder muscles more intensely, especially when you’re doing movements like leg lifts or arm reaches.

To do it:

1. Place the resistance band around your wrists or ankles.

2. Get into a standard plank position.

3. Perform planks while actively resisting the band’s tension by keeping your limbs apart.

4. Increase the difficulty by using a stronger band or adding dynamic movements.

4. Plank Jacks

Plank jacks are a more cardio-intensive version of the plank, involving jumping your legs in and out, just like jumping jacks.

To do it:

1. Start in a high plank position (hands under shoulders).

2. Jump your legs out to the sides, then back in, keeping your core tight and your body stable.

3. Aim for 30 seconds of plank jacks, followed by a 10-15 second rest.

These plank variations are great for maximising calorie burn and incorporating full-body movement into your workouts. If you want to know more about planking for abs, these variations can also help you engage different areas of your core for more effective toning.

Beyond Calories - What Are the Other Benefits of Planking?

While planks are fantastic for burning calories and improving overall fitness, they also offer a range of other benefits that make them a must-do in any workout routine. These advantages go beyond just strengthening your abs and helping you burn fat, as planks engage multiple muscle groups, improve posture, and contribute to overall health. Let’s dive deeper into the key benefits of planking:

1. Builds Core Strength

One of the most well-known benefits of planks is their ability to strengthen your core muscles, which include your abdominals, obliques, and lower back. A strong core is crucial for stability in almost all physical activities, from running to lifting weights. By holding a plank, you're engaging these muscles in a static position, which builds endurance and strength over time.

2. Improves Posture

The muscles you engage during a plank, particularly those in the core and back, play a significant role in maintaining good posture. Regular plank exercises can help reduce the likelihood of slumping or slouching, which can lead to neck, back, and shoulder pain. By incorporating planks into your routine, you’ll notice improvements in your ability to stand tall and maintain proper posture throughout the day.

3. Full-Body Engagement

Unlike isolated core exercises like crunches or sit-ups, planks engage the entire body. Your arms, shoulders, glutes, legs, and back are all activated when you hold the plank position. This full-body activation makes planks a highly efficient exercise, saving time while providing comprehensive strength benefits.

4. Enhances Balance and Stability

Planks are a great exercise for improving balance and stability because they require your body to remain static while working multiple muscle groups. The more you practice holding a plank, the better your body learns to control itself, improving your stability during other exercises and even in day-to-day activities.

5. Reduces Risk of Back Injury

By strengthening your lower back muscles, planks can help reduce the risk of back pain and injury. Most back problems are caused by weak core muscles that fail to support the spine. By regularly practicing planks, you’ll develop the muscle endurance needed to support and protect your back.

6. Increases Flexibility

When done correctly, planks can also increase your flexibility. The position encourages stretching and lengthening in the muscles of the legs, shoulders, and chest. This flexibility is especially beneficial for preventing stiffness, increasing mobility, and improving your performance in other exercises or activities.

7. Mental Toughness and Focus

Planks are not only physically demanding but mentally challenging as well. Holding a plank for extended periods requires focus, patience, and mental discipline. The ability to stay in a plank position, especially when you start to feel fatigued, improves mental toughness and helps build concentration skills that are useful both inside and outside the gym.

Does Planking Burn Fat?

You may have heard the question, “Do planks burn tummy fat?” or “Does planking help you lose weight?” The answer is yes, but with some nuance. While planks can increase muscle mass and burn calories, they aren’t a targeted fat-burning exercise. Fat loss occurs through a combination of calorie deficit, consistent exercise, and proper nutrition.

Planks will strengthen and tone the muscles beneath the fat, and over time, they can help reduce the appearance of belly fat when paired with a balanced diet and fat-burning exercises (such as HIIT workouts or cardio routines). So, while planks alone won’t melt fat off your stomach, they certainly contribute to overall body transformation and improve your metabolism.

Other Exercises That Burn More Calories (And Pair Well With Planks)

While planks are undeniably effective for core strength and muscle toning, they are even more powerful when paired with other calorie-burning exercises. Incorporating high-intensity movements or cardio exercises can amplify the calorie burn and help you achieve a leaner physique faster. Below are some other exercises that are great for burning calories and that pair well with planks to create an effective, full-body workout:

1. Burpees

Burpees are a high-intensity exercise that targets multiple muscle groups and burns a significant number of calories. They combine squats, jumps, and push-ups, providing an intense workout for the entire body, particularly the chest, arms, and legs.

Why they pair well with planks:

• Burpees elevate the heart rate, making them an excellent cardio booster in between plank holds.

• The explosive movement works your lower body, which complements the stability and muscle engagement from planks.

• This combination of strength and cardio exercises is great for calorie burning.

How to do it:

1. Stand with your feet shoulder-width apart.

2. Drop into a squat, place your hands on the floor, and jump your feet back into a push-up position.

3. Perform one push-up (optional), then jump your feet back towards your hands.

4. Explode up into a jump, reaching your arms overhead.

5. Repeat for 30 seconds to 1 minute.

2. Jumping Jacks

Jumping jacks are a classic cardio exercise that increases heart rate and burns a lot of calories in a short time. They target the legs, arms, and core while providing an effective way to keep your body moving.

Why they pair well with planks:

• Jumping jacks boost your cardiovascular endurance, which increases calorie burn during your plank workout.

• Performing jumping jacks between plank variations (e.g., plank jacks) keeps the intensity high and provides an added challenge.

How to do it:

1. Stand tall with your feet together and arms by your sides.

2. Jump your feet out to the sides while simultaneously raising your arms overhead.

3. Jump back to the starting position and repeat.

4. Perform for 30 seconds to 1 minute for an intense burst.

3. Mountain Climbers

Mountain climbers are another dynamic, full-body exercise that mimics running in place while in a plank position. This core-stabilising exercise increases calorie burn and also works the shoulders, arms, and legs.

Why they pair well with planks:

• Mountain climbers require a strong core engagement, making them the perfect complement to a solid plank hold.

• The fast-paced nature of mountain climbers helps elevate your heart rate, improving cardiovascular endurance and calorie burning.

How to do it:

1. Start in a high plank position with your hands under your shoulders.

2. Bring one knee toward your chest while keeping your core tight and hips stable.

3. Switch legs in a running motion, alternating quickly between each leg.

4. Perform for 30 seconds to 1 minute, keeping the pace high for an intense workout.

4. Squats

Squats are a powerful lower-body exercise that targets your quads, hamstrings, and glutes. Though they don’t require a plank position, squats are great for building strength and burning calories.

Why they pair well with planks:

• Squats provide the lower-body strength that balances the core work in a plank.

• Adding jump squats can turn the exercise into a plyometric movement, increasing its calorie-burning potential.

How to do it:

1. Stand with your feet shoulder-width apart and your chest upright.

2. Lower your body by bending at the knees and pushing your hips back as if you're sitting in a chair.

3. Keep your knees in line with your toes and make sure your back stays straight.

4. Push back up through your heels to the starting position.

5. Perform 15-20 reps per set.

5. High Knees

High knees are a cardio exercise that helps increase your heart rate while targeting the core and leg muscles.

Why they pair well with planks:

• High knees serve as a high-intensity interval training (HIIT) movement to raise your heart rate quickly and burn calories.

• They also require core stabilisation, making them a great complement to the ab engagement of planks.

How to do it:

1. Stand tall with your feet hip-width apart.

2. Jog in place while bringing your knees up toward your chest as high as possible.

3. Keep a quick pace for 30 seconds to 1 minute.

4. Alternate knees as you maintain good form and a fast pace.

By integrating these exercises into your routine alongside planks, you’ll create a well-rounded workout that combines strength, endurance, and cardiovascular training. Whether you’re doing burpees, jumping jacks, or mountain climbers, these exercises will help you maximise calorie burn and improve overall fitness.

When to Talk to a Fitness Coach or Personal Trainer

While planks are a relatively simple exercise, they can be deceptively challenging. To get the most out of your planking workout, it’s important to ensure you’re performing them correctly. This is where a fitness coach or personal trainer can be invaluable. Consulting a fitness professional can help you maximise your calorie burn, avoid injury, and design a workout plan tailored to your goals.

1. If You're New to Exercise or Planking

If you're new to planks or exercise in general, a personal trainer can help you with proper form. Holding a plank improperly can strain your lower back, shoulders, or wrists. A trainer can teach you the right posture to prevent injuries, such as keeping your core engaged, maintaining a straight line from head to heels, and avoiding common mistakes like sagging your hips or arching your back too much.

Additionally, if you’re struggling to hold a plank for more than a few seconds, a trainer can guide you through progressive steps. This might include modified planks (like knee planks) or plank variations that allow you to build up your strength gradually.

2. If You're Looking to Break a Plateau

Planking can become less challenging as your body adapts to the exercise. If you're no longer feeling the burn or aren’t seeing the same calorie-burning results, a trainer can suggest new variations or ways to intensify the exercise. Plank variations like extended planks, resistance planks, or adding movement like plank jacks can make the exercise more challenging.

A trainer can also incorporate planks into a broader workout plan, ensuring you’re progressing and continuing to challenge your body. For example, combining planks with cardio intervals or strength exercises could help you push through any fitness plateaus.

3. If You Experience Pain or Discomfort

Experiencing pain during planks, especially in your back, shoulders, or wrists, could be a sign of incorrect form. If you’re unsure whether you’re doing the exercise correctly, it’s worth consulting with a professional. They can assess your posture and provide adjustments to help you avoid discomfort and injury.

A trainer can also recommend modifications or alternative exercises if you have any injuries or limitations. For instance, if you experience wrist pain during a plank, a trainer might suggest doing planks on your forearms or using push-up bars for added wrist support.

4. If You Want to Achieve Specific Fitness Goals

If you’re incorporating planks into a fitness regimen aimed at achieving specific goals, such as losing weight, building muscle, or improving athletic performance, a fitness coach can help you tailor your plank workouts and overall exercise routine. They can guide you on how to incorporate planks with other exercises like cardio or strength training to align with your goals, whether you’re targeting fat loss or improving core strength.

Planks can be effective for building endurance and toning the body, but achieving significant weight loss or reaching performance goals often requires a holistic approach. A personal trainer can guide you in areas such as nutrition, progressive overload, and rest, which are equally important in reaching your fitness targets.

Expert’s Suggestions: Are Planks Worth It?

So, when it comes to how many calories does plank exercise burn, the answer is that it depends on several factors, including body weight, duration, and intensity. On average, you can expect to burn 2 to 5 calories per minute, but the exact number will vary. Regardless of the specific calorie burn, planks are a fantastic exercise for improving core strength, posture, and overall muscular endurance.

But remember, planks alone may not be enough to achieve significant weight loss. Combining planks with other calorie-burning exercises, a balanced diet, and consistent physical activity will help you reach your fitness goals more effectively. To maximise the benefits of planks and prevent injury, always focus on maintaining proper form and gradually increasing the intensity or time of your plank holds.

Finally, if you’re new to planking or want to intensify your workouts, consulting a personal trainer can be a smart investment. They can guide you on form, provide valuable feedback, and help you structure a comprehensive workout plan that incorporates planks and other exercises to burn calories, build strength, and reach your fitness goals.