A 1 minute plank calories burned figure is small: about 4 kcal if you weigh 55 kg and 6 kcal at 85 kg. A plank is a held position rather than a moving exercise, so even a hard hold sits around moderate effort, near 3.8 MET.
The payoff is strength. Planks train the deep stomach muscles, the lower back, the shoulders and the hips together, which protects the spine and makes every other exercise steadier.
Quick numbers
1 minute plank, 70 kg
about 5 kcal5 minutes total, 70 kg
about 23 kcalMET
about 3.8Good first target
3 holds of 20 to 30 secondsMain muscles
deep core, back, shoulders, glutes
1 minute plank calories burned and longer holds
| Total plank time | 55 kg | 70 kg | 85 kg |
|---|---|---|---|
| 0.5 min | 2 | 2 | 3 |
| 1 min | 4 | 5 | 6 |
| 2 min | 7 | 9 | 11 |
| 3 min | 11 | 14 | 17 |
| 5 min | 18 | 23 | 28 |
| 10 min | 37 | 47 | 57 |
Most people split longer totals into sets. Five one-minute holds with short rests add up to the 5 minute row.
Why the number is low
Calories come mostly from moving large muscles through big ranges, as in walking, squatting or cycling. A plank keeps the body still while many muscles work against each other to hold it straight. It feels hard because those muscles tire, not because a lot of energy is used. Side planks and plank variations with leg or arm lifts raise the effort a little.
How to hold a plank well
- Forearms on the floor, elbows under the shoulders.
- Legs straight behind, on the toes.
- Squeeze the glutes and pull the belly button gently in.
- Keep a straight line from head to heels: no sagging hips, no hips in the air.
- Breathe slowly; do not hold the breath.
Stop the set when form slips. Twenty good seconds beat a minute of sagging.
Building from 20 seconds to 2 minutes
Start with three holds of 20 to 30 seconds, three days a week. Add 5 to 10 seconds a week. Once you can hold one minute with good form, try side planks, plank shoulder taps or a plank with one leg raised, which strengthen the core better than holding a basic plank for many minutes.
Planks in a home routine
Combine planks with moves that burn more, such as squats, burpees and jumping jacks. A simple circuit: 30 seconds plank, 15 squats, 10 push ups, 30 jacks, repeated three times.
During pregnancy, after abdominal surgery, with a hernia or high blood pressure, ask your doctor before planking. Back pain during a plank means stop and check your form or get advice from a physiotherapist.
Planks and belly fat
Planks do not burn belly fat in particular; no exercise does. They firm the muscles under the fat, while losing the fat comes from a calorie deficit over time. Set yours with the deficit planner; the calorie burn calculator ranks other moves by energy. A strong core still pays off in fat loss plans, because it lets you walk, lift and play sport longer without back pain.
Frequently asked questions
How many calories does a 1 minute plank burn?
About 4 to 6 kcal, depending on body weight.
How many calories does a 5 minute plank burn?
About 18 to 28 kcal of total plank time.
Do planks burn fat?
They burn few calories. They build core strength, and fat loss comes from your overall calorie balance.
How long should I hold a plank?
Build to 30 to 60 seconds with good form. Longer holds add little; harder variations are better.
Is a plank cardio?
No. It is a strength and stability exercise.
How many calories does plank exercise burn in 10 minutes?
About 37 to 57 kcal, spread across several sets.
Sources
- Compendium of Physical Activities