Calories Burned

Calories Burned Bodyweight Training

Push-ups, squats, and lunges use your own body as resistance, making strength training possible anywhere with no equipment.

Calculate Your Burn

Your Weight (kg)Duration (minutes)

Estimated Calories Burned

133

kcal in 30 min of bodyweight training

Pro Tip

Increase reps or slow the tempo to progress without adding weights.

Quick Reference: Bodyweight Training Calories by Duration

Duration	60 kg	70 kg	80 kg	90 kg
15 min	57 kcal	67 kcal	76 kcal	86 kcal
30 min	114 kcal	133 kcal	152 kcal	171 kcal
45 min	171 kcal	200 kcal	228 kcal	257 kcal
60 min	228 kcal	266 kcal	304 kcal	342 kcal
90 min	342 kcal	399 kcal	456 kcal	513 kcal

How We Calculate

We use the MET (Metabolic Equivalent of Task) formula, the standard method used by exercise physiologists. Bodyweight Training has a MET value of 3.8.

Formula: Calories = MET × weight (kg) × duration (hours)

This provides an estimate. Actual calories burned vary based on fitness level, intensity, age, and environmental conditions.

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