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Calculate how many calories you burn doing sit-ups and compare with alternative core exercises.
Calories burned for 5 minutes of alternative core exercises:
The sit-ups calorie calculator estimates energy expenditure based on your body weight, number of repetitions, and workout duration using metabolic equivalent (MET) values.
This formula accounts for the fact that sit-ups burn approximately 0.15-0.2 calories per rep, depending on body weight. The calculation also provides per-minute calorie burn rate.
Alternative exercises are calculated using MET (Metabolic Equivalent of Task) values, where 1 MET = resting metabolic rate. Sit-ups have a MET value of approximately 3.8-4.0.
Lie on your back with knees bent, feet flat. Place hands behind head or across chest. Engage core and lift upper body toward knees, then lower with control.
Don't pull on your neck. Keep a fist-sized space between chin and chest. Your abs should do the work, not your neck muscles.
Mix sit-ups with crunches, planks, and leg raises for comprehensive core development. Different exercises target different abdominal muscles.
Focus on controlled movements and full range of motion rather than rushing through reps. Proper form yields better results and prevents injury.
A single sit-up burns approximately 0.15-0.2 calories for an average person. Heavier individuals burn slightly more calories per rep due to moving more body weight.
For a 150 lb (68 kg) person, you'd need approximately 500-650 sit-ups to burn 100 calories. This varies based on weight, form, and speed of execution.
Sit-ups burn slightly more calories than crunches because they involve a larger range of motion and engage more muscle groups. However, crunches are safer for your lower back.
Sit-ups strengthen abdominal muscles but don't specifically target belly fat. Fat loss requires a caloric deficit through combined cardio, strength training, and proper nutrition.
Beginners: 15-25 per day, Intermediate: 30-50 per day, Advanced: 75-100+ per day. Split into multiple sets with rest periods for better results.
Planks are generally safer and more effective for core stability. Sit-ups work the hip flexors more. Ideally, incorporate both into your routine for comprehensive core strength.
Your abs are muscles and need recovery time. Doing sit-ups 3-4 times per week is optimal for most people, allowing 48 hours between sessions for muscle repair and growth.
Back pain during sit-ups often indicates weak core muscles or improper form. Try crunches or planks instead, and focus on engaging your abs rather than pulling with your hip flexors.
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