How Many Calories Does A 1 Minute Plank Burn?

planking for weight loss

Regarding fitness and weight loss, the number of calories burned during exercise is a topic of great interest and debate. One exercise that has gained popularity recently is the plank, known for its ability to strengthen the core muscles and improve overall stability. As individuals strive to optimize their workouts and maximize calorie burn, it’s only natural to wonder how effective a 1-minute plank is in torching calories.

This article will discuss how many calories does a 1 minute plank burns? While planks undoubtedly benefit overall fitness, the specific number of calories burned during a 1-minute plank is a contention. The concept of calories burned depends on various factors, such as an individual’s weight, body composition, gender, and even the intensity of the exercise.

Therefore, providing an exact number of calories burned during a plank exercise can be challenging. Please note that the information provided in this article is based on general observations and estimations.

What Is A Plank?

A plank is a bodyweight exercise widely recognized for its effectiveness in building core strength and stability. It involves holding a static position, typically starting in a push-up position, with the forearms resting on the ground and the body aligned in a straight line from head to toe. The name “plank” comes from the resemblance to a wooden plank, as the body is held in a rigid, plank-like position.

The plank primarily targets the core muscles, including the rectus abdominis (six-pack muscles), transverse abdominis, obliques, and lower back muscles. However, it also engages other muscle groups, such as the shoulders, chest, arms, and glutes, making it a beneficial exercise for overall body strength and stability.

Planks can be modified to suit different fitness levels and goals. Variations include side planks, where the body is supported by one forearm and the side of the foot, and high planks, where the exercise is performed with the arms fully extended, supporting the body on the hands instead of the forearms.

How Many Calories Does A 1 Minute Plank Burn? Detailed Guide

Determining the exact number of calories burned during a 1-minute plank is challenging because the calorie burn varies based on several factors, including an individual’s weight, body composition, gender, and effort exerted. However, I can provide a general estimation and some considerations related to calorie burn during a plank exercise.

Calories burned during exercise are influenced by an individual’s basal metabolic rate (BMR), the number of calories the body requires to perform basic functions at rest. On average, a person with a BMR of around 1500-2000 calories per day can expect to burn approximately 0.15-0.20 calories per minute during a plank exercise.

For a 1-minute plank, this estimation translates to around 1.5-2 calories burned. Remember that this is just an approximation, and the calorie burn can vary. Additionally, it’s important to note that the primary benefit of a plank lies in its ability to strengthen and stabilize the core muscles rather than being a high-calorie burning exercise.

To maximize the calorie burn during a plank, you can consider the following factors:

Body weight:

Generally, individuals with a higher body weight burn more calories during exercise due to the increased effort required to support and move the body.

Muscle engagement:

Engaging different muscle groups, such as the glutes and leg muscles, during the plank can increase the intensity and calorie burn.

Intensity and duration:

Longer durations or higher-intensity plank variations, such as side planks or elevated leg planks, can potentially increase calorie burn.

Metabolic effects:

Planks, like other strength-training exercises, can have a post-workout calorie burn effect by increasing the body’s metabolism and muscle recovery process, leading to additional calorie expenditure.

Types Of Planks

reverse plank exercise for weight loss

There are several variations of the plank exercise that target different muscle groups and add variety to your workout routine. Here are some common types of planks:

Side Plank:

The side plank primarily engages the obliques, the muscles on the sides of your abdomen. Start by lying on your side, propped up on one forearm with your elbow directly beneath your shoulder. Stack your feet on top of each other or stagger them for better balance. Elevate your hips from the ground, aligning your body in a straight line from head to feet. Sustain this position and perform the same action on the opposite side.

Reverse Plank:

The reverse plank targets the posterior chain, including the glutes, hamstrings, and upper back. Start by assuming a seated position on the floor with your legs stretched straight. Place your hands on the ground, fingers pointing towards your feet. Push against the ground with your hands as you raise your hips, forming a straight alignment from your head to your heels. Maintain a strong core engagement while sustaining this posture.

High Plank:

The high plank is similar to the basic plank but with your arms fully extended. Commence by assuming a push-up position, ensuring your hands are positioned directly below your shoulders. Activate your core muscles and keep your body straight from your head to your heels. Hold this position, focusing on stability and proper form.

Knee Plank:

The knee plank is a modification of the basic plank, providing a slightly easier option for beginners or those with limited upper body strength. Start by positioning yourself on all fours, with your knees resting on the ground and your hands aligned directly under your shoulders. Extend your legs behind you, supporting your body weight on your hands and knees. Maintain a straight line from your head to your knees and engage your core. Hold the position, gradually progressing to the full plank as you build strength.

How To Perform A Plank?

how to do a plank

To execute a fundamental plank exercise, adhere to the following instructions:

  • Begin by lying facedown on the floor. Place your forearms on the ground, ensuring that they are shoulder-width apart. Ensure that your elbows are positioned directly beneath your shoulders.
  • Align your body to form a straight line from your head to your toes. Your feet should be hip-width apart.
  • Tuck your toes under and engage your core muscles by contracting your abdominal muscles. Imagine pulling your belly button towards your spine.
  • Keep your back flat and avoid sagging or arching your lower back. Ensure your neck is neutral, with your gaze directed towards the floor.
  • Hold this position for the desired time, starting with 10 to 20 seconds and gradually increasing as your strength improves.
  • Focus on maintaining proper form throughout the exercise. Keep breathing steadily and avoid holding your breath.
  • Slowly lower your knees and relax to release the plank position.

Planking For 1000 Calories

While achieving a calorie burn of 1000 calories solely through planking is highly unlikely, it is worth delving into the specifics to understand the rationale behind this estimation. As mentioned earlier, planks are primarily a static exercise that engages multiple muscle groups, particularly the core. The intensity and duration of the plank, along with individual factors, play a significant role in determining caloric expenditure.

A person may burn approximately 3-5 calories per minute while performing a plank. However, it is crucial to note that these numbers can vary based on individual characteristics. Factors such as body weight, muscle mass, and fitness level can influence the rate at which calories are burned.

To calculate the potential time required to reach a 1000-calorie burn solely through planking, we can reference the average caloric burn of 4 calories per minute. Dividing 1000 calories by 4 calories per minute yields 250 minutes. This means a person would need to hold a plank for approximately 250 minutes or over 4 hours to achieve the desired caloric burn.

Performing a plank for an extended duration is impractical and physically challenging. It is essential to consider that planks primarily target the core muscles and lack the cardiovascular intensity of exercises specifically designed for calorie burning.

Fastest Calories Burning Exercises

exercises for weight loss

Here are some recommended exercises that can help you burn calories efficiently:

Running or Jogging:

Running or jogging is a classic calorie-burning exercise that requires no special equipment. It engages multiple muscle groups and can be tailored to your fitness level and goals. Whether you prefer outdoor running or using a treadmill, this activity can help you burn many calories.


Cycling, whether outdoors or using a stationary bike, is another excellent calorie-burning exercise. It is low-impact and can be easily adjusted to your preferred intensity. Cycling burns calories and strengthens the lower body muscles, including the legs and glutes.


Swimming is a full-body workout that engages multiple muscle groups simultaneously. It is a low-impact exercise that is gentle on the joints, making it suitable for individuals of various fitness levels. Swimming laps or participating in water aerobics classes can help burn calories effectively.

Jumping Rope:

Jumping rope is a simple yet highly effective exercise for burning calories. It elevates your heart rate, engages the entire body, and improves coordination. Incorporating different jump rope techniques, such as single jumps, double unders, or crisscrosses, can add variety to your routine and increase the intensity.

Circuit Training:

Circuit training involves performing exercises targeting different muscle groups with minimal rest in between. This keeps your heart rate elevated and effectively burns calories. Incorporate a mix of strength training exercises (e.g., squats, lunges, push-ups) and cardio exercises (e.g., jumping jacks, high knees, jump squats) into your circuit routine.


Here is the answer how many calories does a 1 minute plank burn? On average, a one-minute plank can burn approximately 2 to 5 calories for an average-weight individual. This estimate is relatively low compared to other high-intensity exercises. Planks primarily engage the core muscles, promoting stability and strength rather than intense cardiovascular activity. As a result, the calorie burn is modest.

While planks may not be the most efficient calorie-burning exercise, they offer numerous benefits beyond caloric expenditure. Planks help strengthen the core, improve posture, enhance stability, and engage multiple muscle groups, including the abs, shoulders, back, and glutes. Planks into a well-rounded fitness routine can contribute to overall strength and fitness goals.


Is 1 minute plank a day enough to lose weight?

While a one-minute plank daily can contribute to overall fitness and core strength, it alone is insufficient for significant weight loss.

Is 1 minute a good plank time?

A one-minute plank is considered a good plank time for beginners or individuals just starting to incorporate planks into their fitness routine.

How can I burn 700 calories in 1 hour?

Burning 700 calories in one hour requires high-intensity exercises that increase your heart rate and overall energy expenditure.

Do planks burn belly fat?

Belly fat reduction is achieved through regular exercise, a healthy diet, and overall fat loss.

Do planks burn fat?

Planks themselves do not directly burn a significant amount of fat. Planks primarily engage and strengthen the core muscles, promoting stability and strength.

Leave a Comment