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How Many Calories Does 100 Sit Ups Burn: The Ultimate Answer

As the saying goes, health is wealth and of course it does not hurt to look good as well. One way to look good is by toning up your abdominals. If this is your goal, then you came to the right place. In this article, you would find useful information on how to tone your abdominals and how to build your core strength.

One way to tone up your abdominals and to build your core strength is by doing sit ups. By doing sit ups, you could burn calories and of course, the question of many would be how many calories would you be able to burn by doing sit ups? The answer to this might actually surprise you as 100 sit ups could burn a lot of calories. Keep in mind, however, that this could depend on the type of your body and intensity of exercise.

In this article, we shall provide you an explanation on how many calories you could burn for doing 100 sit ups. We will also give you effective strategies to ensure that your sit up workout routine would give you the best results.

It Depends on Your Body Weight and Intensity

When we have a fitness goal, one of the things we look into is how many calories you could lose. In this case, if you are doing 100 sit ups, how many many calories could you burn. The answer to this would depend on different factors such as your bodyweight and the intensity of your workout. For example, for average person who is within the normal range could burn around 50 to 80 calories. However, if you are heavier than the average, you could burn more than 90. If you weigh about 200 pounds and do 100 sit ups at moderate intensity level, you could burn about 90 calories. If you are half the weight of 200 pounds, then the same amount and intensity of sit ups could only burn about 50 calories only.

If you wish to maximize your potential of burning calories with each sit up you do, you must do them at a higher intensity. Start at a moderate pace then build up your pace and speed without of course putting yourself at the risk of injury. By doing this, you could boost about 8 to 10 extra calories every minute you do.

Calorie Burn for 100 Basic Sit Ups

Every little helps when you do sit ups and adding it to your routine could definitely add intensity and help you burn more extra calories. The question is how many calories do you actually burn during the exercise?

The answer to this question would depend on your size and fitness level. As a rule of thumb, if you have average weight and fitness level, you will burn 50 to 70 calories with 100 basic sit-ups. If you are on the smaller side, you would burn a bit lower than 50 calories for the same effort. Of course the level of fitness also affects the amount of calories that you would lose. By combining the correct diet and exercise habits, you would definitely reach your weight and fitness goals.

Increase the Intensity for Greater Calorie Burn

Aside from the amount of sit-ups, the intensity is equally important. The reason behind this is that the more intense your workout is the more energy you are using in much lesser time. The more intense your effort is, the more calories you burn in a much lesser time. To increase the intensity of your sit ups, all you need to do is to consider the following methods:

Increase the Speed

If you are doing 100 sit ups and at a faster pace, you would burn more calories at a shorter time. The reason behind this is because your muscles are working harder and faster and using more energy.

Wear Weights

Add weights to your body for example on your ankle or wrist which would help you increase intensity as more effort is needed when you have more weights. Keep in mind that overdoing this could lead to injury.

Use Resistance Bands

Resistance bands are designed for sit-ups. It provides a different level of difficulty which would result to losing additional calories. It adds tension which would require more effort.

Add Weighted Sit Ups to Boost Calorie Burn

If you wish to burn more calories, you could add weight. By doing so, you could lose up to 123 calories for doing 100 weighted sit ups. This is about 50% more compared to regular sit ups. Here are some weights which you could use while doing sit ups.


Dumbbells are good options for helping you in putting weight to your sit-ups. They could be adjusted wherein you could add or remove weight according to your preference.


Kettlebells have different ranges of sizes and weights which could add resistance to your sit ups. It is easy to grasp while doing sit ups.

Medicine Balls

Medicine balls are heavy which are designed for strength training exercises just like sit-ups. If you do not have Dumbbells and Kettlebells at home, this could be a great alternative.

Include Other Exercises for the Best Results

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Another way to lose more calories while doing sit ups is by adding other types of exercises. Here are some other types of exercises which could result to burning more calories.

Resistance Exercises

Resistance exercises could effectively contribute to burning more calories especially when combined with aerobic activities. It could help build lean muscles and increase overall expenditure of calories. This could involve weights or bodyweight such as squats, push-ups, lunges and many more. Add other exercise moves into your sit-up routines.

Tips to Maximize Your Calorie Burn

Here are some tips on how to maximize the amount of calorie burn. If you do the right combination of exercise and moves, you would surely be able to make most out of your workout.

Take a Break

When you do sets of sit-ups, you would need to take short breaks. This way, this could help your muscles take a break and allow for more calories to be burned.

Pay Attention to Form

Having the right form is very important when doing sit-ups. It could help you work the right muscle groups which could provide the maximum calorie burn.

Increase Intensity

For extra calorie loss or burning, the key is to increase the intensity of each set. This could be done through the help of weights and combination of other exercises.


We hope through this article, you were able to find useful information which could help you to burn extra more calories for better health, to look and feel better.

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