Calculating Exactly How Many Calories You Burn Planking

How Many Calories Does Planking Burn?

Planking is an isometric core strength exercise that involves holding your body parallel to the ground while balancing on your toes and forearms. This simple yet challenging move tones abdominal muscles while also providing a full-body burn. But exactly how many calories does holding a plank position actually burn?

Calories Burned Per Minute of Planking

Research has found that a 125-pound person can expect to burn approximately 4.6 calories per minute of basic planking. Heavier individuals burn more calories, while lighter people burn slightly fewer. Here are rough estimates for calories burned per minute of planking based on body weight:

• 100 lbs 3.7 calories
• 125 lbs 4.6 calories
• 150 lbs 5.5 calories
• 175 lbs 6.4 calories
• 200 lbs 7.3 calories

Factors That Influence Calories Burned Planking

While these per-minute estimates provide a baseline, several factors cause the rate of calorie burn during planking to vary:

• Body composition - Higher muscle mass and lower body fat percentage burns more calories.
• Plank variation - Advanced planks burn more calories than basic planks.
• Plank duration - Longer plank time increases calories burned.
• Rest intervals - Taking shorter rests between plank sets burns more.
• Fitness level - Greater core strength allows longer planks.

Calories Burned Planking for 5 Minutes

Most beginners can reasonably hold a proper plank position for 60 seconds, building up to 5 minutes with practice. Here are the approximate calories burned during a 5-minute plank session:

• 100 lbs 18 calories
• 125 lbs 23 calories
• 150 lbs 27 calories
• 175 lbs 32 calories
• 200 lbs 36 calories

Calories Burned in a 10-Minute Plank Routine

For more advanced plankers, here are the estimated calories burned from a 10-minute plank session:

• 100 lbs 37 calories
• 125 lbs 46 calories
• 150 lbs 55 calories
• 175 lbs 64 calories
• 200 lbs 73 calories

This can be done by holding one 10-minute plank or several shorter plank intervals with minimal rest over 10 minutes.

Calories Burned Planking for 30 Minutes

Extreme plankers can build up to holding planks for 30 minutes or more by training. Here are the approximate calories burned in a 30-minute plank workout:

• 100 lbs 111 calories
• 125 lbs 138 calories
• 150 lbs 165 calories
• 175 lbs 192 calories
• 200 lbs 219 calories

Plank Variations that Burn the Most Calories

Simply holding a stationary plank position works core muscles, but dynamic plank variations burn significantly more calories in less time. Effective high-intensity options include:

Plank Jacks

Quickly jump feet in and out while in plank position. Completing fast plank jacks gets heart rate up for maximum burn.

Plank Knee to Elbow

Bring one knee up to touch the outside of your elbow while in plank position. Alternate sides for a challenging ab workout.

Plank Pike Jumps

From plank, push hips up to pike position, then jump feet back to plank. Repeat the pike-to-plank jumps quickly with control.

Plank to Push-Up

Lower from plank to a push-up, return to plank. Continuously alternate between plank and push-up positions.

Plank Taps

While in plank, quickly lift one hand and tap the floor, return it to start. Alternate tapping hands to get heart pumping.

Plank to Side Plank

From a forearm plank, rotate your body to one side into a side plank. Return to center plank, then rotate to the other side.

Plank Walkouts

Walk feet forward while keeping legs straight, until body is fully extended in push-up position. Walk back to start.

Plank Up-Downs

From a plank position, lower halfway down toward ground, then push back up. Repeat these small pulsing motions for an intense burn.

How Long Should You Plank to Lose Weight?

While planks burn calories, how much they impact weight loss depends on several factors:

• Your caloric needs and deficit for weight loss
• Total workout duration and intensity
• Overall caloric intake from diet
• Consistency of planking regularly

Here are general planking duration recommendations for weight loss based on fitness level:

Beginner Plank Routine for Weight Loss

As a beginner, aim for three sets of 30-60 second plank holds, 3 times per week along with other cardio and strength training.

Intermediate Plank Routine for Weight Loss

Intermediate plankers can perform 3-4 sets of 60-90 second dynamic plank variations 4 times weekly, as part of a comprehensive workout plan.

Advanced Plank Routine for Weight Loss

Advanced exercisers can hold 3-5 sets of 90-120 second advanced plank variations 5 times a week, within intense full-body circuits.

Planking alone burns moderate calories, so combine it with a balanced diet and additional interval, weight, and cardio training to maximize fat loss.

Tips for Maximizing Calorie Burn with Planks

To get the most out of your planking workouts for weight loss, incorporate these helpful strategies:

Track Your Plank Time

Use a stopwatch to precisely time your sets so you can increase plank durations gradually as your core strength improves.

Minimize Rest Between Sets

Keep rest intervals between plank sets to 30-60 seconds maximum to sustain intensity and calorie burn.

Use Swiss Ball Planks

Elevating feet on a Swiss ball requires greater stabilization, increasing difficulty.

Combine With Other Bodyweight Exercises

Perform planks as part of circuits with lunges, squats, mountain climbers, burpees, jumping jacks, for full-body benefits.

Engage Your Core

Concentrate on tightening your core muscles to get maximum muscle activation and avoid compromising form.

Use an Unstable Surface

Try planks on a BOSU ball or wobble board to challenge stability and burn extra calories.

Add Resistance

Wear a weighted vest or have a partner place light weight plates on your back to increase intensity.

Is Planking an Effective Fat Burning Workout?

Planking alone will not tremendously impact fat loss. While beneficial for building core strength, planks only burn moderate calories compared to more intense full-body training. However, strategic planking as part of HIIT workouts, circuits, and metabolic resistance training can boost fat-burning potential.

Here are examples of effective planking workouts for fat loss:

Plank Interval Training

Alternate between 30-60 seconds of challenging planks and bodyweight movements like squats, lunges, and jumping jacks, with 30-60 seconds of rest.

Plank Cross-Training Circuits

Combine planks with battle ropes, kettlebell swings, bike sprints, rowing intervals, and other complementary exercises in a circuit with minimal rest.

Plank Metabolic Resistance Training

Perform dynamic plank exercises non-stop for 20-30 minute periods to maximize caloric expenditure and metabolic boost.

Plank HIIT Workouts

Add planks to high-intensity interval training along with all-out cardio bursts like stair runs, heavy bag work, and max-effort bodyweight moves.

Adding Planks to Your Routine for Weight Loss

To incorporate planks into your training program for effective fat burning:

• Start with proper form - Keep abs engaged, back flat, arms shoulder-width.
• Build up plank time gradually
• Track and increase duration weekly
• Use minimal rest periods
• Combine with intense cardio intervals
• Add other bodyweight and free weight exercises
• Perform dynamic plank variations
• Work up to 3-5 sessions per week
• Complement with a calorie-controlled diet

Planks strengthen the core and burn calories alone, but truly optimize fat loss when incorporated into comprehensive HIIT and resistance training routines fueled by proper nutrition.

Common Mistakes that Reduce Plank Effectiveness

While planks seem basic, many common form errors interfere with results. Be mindful to avoid:

• Sagging hips or arched back
• Holding breath instead of breathing steadily
• Head alignment - keep neck neutral
• Poor arm positioning - directly below shoulders
• Resting knees on ground rather than toes
• Not engaging core muscles
• Shifting weight side to side
• Dropping onto knees or hips

Proper body alignment maximizes muscle activation. Record yourself planking to ensure good form.

Safety Tips for Injury-Free Planking

When executed correctly, planks are low-risk for most healthy individuals. But improper form can lead to undue spinal and shoulder strain. Use these tips for safe planking:

• Start with knees on floor to build strength before elevating feet
• Use thick, supportive mats to cushion elbows, knees, and toes
• Keep neck relaxed and spine neutral - don't hyperextend
• Avoid locking knees or pointing toes
• Distribute weight evenly between sides
• Stop immediately if you feel pain
• Rest 2-3 days weekly for muscle recovery
• Build plank time gradually over several weeks
• Avoid planks with serious back injuries or conditions
• See a physical therapist or trainer to ensure proper form

With patience and by listening to your body, planks can be executed safely as part of your fitness routine.

Alternative Core Exercises Similar to Planks

People with wrist sensitivity or back injuries may need to avoid planks. Some plank modifications and alternatives to consider include:

• Forearm side planks
• Planks with hands on blocks or push-up stands
• Wall planks
• Hollow hold
• Dead bug
• Bird dog
• Bridge
• Superman hold
• V-sits
• Russian twists

Consult a trainer to find torso-strengthening moves that work for your unique bone/joint structure and fitness level.

Sample Plank Workouts for Weight Loss

Here are two sample plank routines structured to maximize fat burning potential:

Beginner Plank Circuit Workout

Repeat circuit 2-3 times:

• 60 seconds - Basic plank
• 60 seconds - Plank jacks
• 60 seconds - Side planks each side
• 60 seconds - Plank toe taps
• 60 seconds - Rest

Advanced HIIT Plank Workout

Complete 4-5 rounds of:

• 30 seconds - Plank jacks
• 30 seconds - Plank pike jumps
• 30 seconds - Plank knee to elbow
• 30 seconds - Plank walkouts
• 60 seconds - Rest
• 60 seconds - Battle ropes
• 60 seconds - Jump rope

Get creative mixing planks into challenging routines that align with your fitness goals and abilities.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.