Push-ups are one of the most popular bodyweight exercises in the world. They require no equipment, can be done almost anywhere, and engage multiple muscle groups including the chest, triceps, shoulders, core, and even your lower body if done with proper form. Wondering how many calories 100 push-ups burn? Discover the science behind push-up calorie burn, daily challenge results.
But one of the most common fitness questions is:
How many calories does 100 push-ups burn?
The short answer? Between 30–60 calories. But the real answer is a bit more nuanced, depending on your weight, speed, form, and metabolic rate.
Let’s break it down and explore how push-ups contribute to fat loss, muscle building, and overall calorie burn.
How Many Calories Do 100 Push-Ups Burn?
The calories burned during 100 push-ups depends on several key factors:
- Your body weight
- Your fitness level
- How fast you perform them
- Your muscle mass and metabolism
- Whether you’re doing modified or strict full push-ups
On average, here’s a rough estimate of calories burned:
| Body Weight | Calories Burned (100 Push-Ups) |
|---|---|
| 125 lbs | 30–35 calories |
| 155 lbs | 35–45 calories |
| 185 lbs | 45–55 calories |
| 205+ lbs | 55–65+ calories |
These numbers are based on the MET (Metabolic Equivalent of Task) value of push-ups, which is around 8 for vigorous effort.
Pro Tip: If you’re looking to burn more calories per rep, slow down the tempo, engage your core throughout, and maintain perfect form.
The Science Behind Calorie Burn During Push-Ups
To calculate the actual calorie burn of push-ups more accurately, we can use the formula:
Calories burned = (MET × weight in kg × 3.5) ÷ 200 × duration in minutes
Assuming:
- MET for push-ups = 8
- You weigh 70 kg (about 154 lbs)
- You take 5 minutes to do 100 push-ups
(8 × 70 × 3.5) ÷ 200 × 5 = 49 calories burned
Keep in mind, if you’re very fit and do 100 push-ups in just 2 minutes, the calorie count will be lower, but the intensity is higher, which has metabolic benefits (afterburn effect or EPOC).
Does Doing 100 Push-Ups a Day Help You Lose Weight?
Many people try 100 push-ups a day as a challenge to lose fat or gain strength. While it’s a great habit to build discipline, push-ups alone won’t cause significant weight loss unless paired with:
- A calorie deficit (diet)
- Cardio or HIIT training
- Other compound exercises like squats or burpees
That said, 100 push-ups can contribute to:
- Muscle tone in the upper body
- Improved endurance
- Slight calorie burn (30–60 calories daily)
- Enhanced metabolism over time
But for actual fat loss, you’d need to burn 3,500 calories to lose 1 pound of fat. That means 100 push-ups daily for 58–100 days straight might burn enough calories to lose 1 pound, assuming everything else stays constant.
So, 100 push-ups a day is great—but not magic.
How to Burn More Calories Doing Push-Ups
If your goal is to maximize calorie burn and get the most fat-burning bang for your buck, try these variations:
1. Incline/Decline Push-Ups
Engages more muscle groups, especially the shoulders and core.
2. Plyometric Push-Ups (Clap Push-Ups)
Explosive movements increase heart rate = more calories burned.
3. Push-Up to Plank Combo
Targets full-body strength and keeps your metabolism elevated.
4. Add a Weighted Vest
Adds resistance = higher effort = more calorie burn.
Comparison: Push-Ups vs Other Exercises
| Exercise | Calories Burned (10 min, 155 lbs) |
|---|---|
| Push-Ups | ~60 calories |
| Running (6 mph) | ~100 calories |
| Jump Rope | ~130–150 calories |
| Burpees | ~120 calories |
| Squats (bodyweight) | ~80–100 calories |
So while push-ups are effective, pairing them with cardio or HIIT routines can drastically boost overall fat loss.
Real-Life 100 Push-Ups a Day Challenge (Results After 30 Days)
Many fitness influencers and enthusiasts have documented doing 100 push-ups daily for 30 days, and most report:
- Improved upper body strength
- More muscle definition in chest and arms
- Slight fat loss, especially if paired with a healthy diet
- Better endurance and posture
However, if done without proper form or without rest, it can lead to joint fatigue or injury.
Frequently Asked Questions
Do push-ups burn belly fat?
Push-ups don’t specifically target belly fat—no exercise can spot-reduce fat. But they contribute to overall calorie burn, which can reduce belly fat as part of a full-body fat-loss plan.
Are push-ups enough for weight loss?
Not alone. Push-ups help tone muscles and burn some calories, but you’ll need cardio, strength training, and most importantly, a calorie-controlled diet to lose weight effectively.
How can I calculate calories burned from bodyweight exercises?
Use the MET value formula or a fitness tracker/smartwatch that tracks active minutes, heart rate, and body metrics for better accuracy.
Final Thoughts: Are 100 Push-Ups Worth It?
Absolutely—100 push-ups a day is a fantastic habit for building strength, discipline, and endurance. But for serious fat loss or a high-calorie burn, you’ll need more than just push-ups.
Pair them with:
- Healthy nutrition
- Full-body workouts
- Consistency
And over time, you’ll not only burn calories—you’ll build a better body.
Bonus: Try This Push-Up Calorie Burn Routine (Approx. 100–200 Calories in 10 Min)
20 Push-Ups
30 Mountain Climbers
10 Burpees
20 Push-Ups
20 Squats
10 Clap Push-Ups
Rest 30 seconds
Repeat x2
Read More About Fat Loss And Push Ups
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