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Counting calories during the day can help you stay on track with your fitness goals. With most workouts, you can easily gauge how many calories you’re burning by merely going onto an application and inputting the type of workout you’re doing. However, calisthenics may be another story. 

Muscular man making planche on the street. Street workout.

When it comes to how many calories does calisthenics burn, you may be confused as each workout routine is different. There are also many different factors that go into determining how many calories you can burn during one session. Thus, we’ll provide you a basic guide to estimate the calories burned during each session. 

How to Calculate for Calories Burnt 

1. Using a Calculator 

The internet is filled with calculators to help you determine the number of calories you burnt. We tried some of them and here’s what we found: 

  • Moderate Calisthenics 

One of the first things we suggest is a website such as this. You’ll be given a rough estimation as long as you’re doing moderate exercises. 

You’ll need to put in your weight, and the minutes you spent exercising. For more accurate results, we suggest subtracting any breaks you took between sets. 

While this gives you a rough estimation, it may not be the most accurate method for tracking how many calories you’ve burned. If you take a look at the bottom of their website, it does list related exercises which include vigorous calisthenics calculators. There are usually three different activity levels for calisthenics: light, moderate, and vigorous. 

Would we recommend using these for an accurate diary of calories burned? No. It’s easy to put in the information, but it won’t give you precise results on how many calories burned. Other factors that influence calories burned are your age, weight, height, BMI, and more. 

On average, according to this calculator, if you weigh 150 pounds and spend around 30 minutes doing moderate calisthenics, you can burn about 148 calories. If we switch to the vigorous calisthenics calculator and input the same information, the total calories burned jumps to 264. 

  • All Levels 

Now, if we switch to another calculator such as this, we can get other estimations. Putting in 150 pounds, at 30 minutes of a workout gives you three estimates. 

The first is for a light calisthenics exercise involving sit-ups, abdominal crunches, and more. You’d burn around 136 calories in approximately 30 minutes. 

However, if you were to do a moderate amount of work involving push-ups, sit-ups, pull-ups, squats, and lunges, then you would burn up to 136 calories as well. Doesn’t seem that accurate, right? Now moving up to vigorous calisthenics such as push-ups, sit-ups, pull-ups, and jumping jacks, you could burn up to 286 calories per 30 minutes. 

2. Using Apps 

The next type of method you can use to track your calories is through fitness applications on your smart devices. According to MyFitnessPal, if you put in 150 pounds with up to 30 minutes of vigorous calisthenics, you can burn around 272 calories. 

Alternatively, you can search for each exercise and add them together to get a more accurate breakdown of how many calories you’re burning. For example, you can search “pushups” on MyFitnessPal and put in your weight and minutes done doing pushups. So, place 150 pounds into the weight and two minutes of pushups, and you’ve burned 18 calories. 

Extra Tip 

Overall, we think if you want a better breakdown of what your workout is, building your program through apps is the best way to track calories accurately. Either that or you could easily take the average of each calculator to get a decent estimate of calories burned. 

Just remember, you must specify if it’s in light, moderate, or vigorous exercises and account for how much effort you put into each workout. If you don’t, you could easily mess up how many calories you are burning. To get an accurate depiction of how many calories burned, use the exact rate at which you conducted your workout session. 

How Many Calories Does Calisthenics Burn? 

On average, vigorous calisthenics workouts can burn up to 550 to 600 calories if you’re continually moving without many breaks. What influences the calories burned is by getting your heart rate up and keeping in the ideal fat burning zone. By being in fat burning mode, you can quickly burn a high number of calories without putting in too much effort. 

A light workout for an hour can quickly burn around 150 to 250 calories. It depends on what type of exercises you’re doing and how much effort you’re putting into them. On the other hand, if you move to moderate workouts, then you can easily burn anywhere from 200 to 300 calories in an hour. 

Overall, it depends on how much effort you’re putting into the workout, what type of exercises you’re doing, and if you’re keeping in your target heart rate. If you are, then you can quickly burn as many calories as biking or running. Mixing calisthenics with HITT or aerobic exercises can help increase calories burned. 

Are There Any Other Factors? 

We’d say the key element to remember is that most calisthenics workouts are more geared towards building muscle rather than burning high amounts of calories. If we were to compare calisthenics to any other workout, it would be weightlifting. You’re primarily using your bodyweight as resistance to build muscles, and also using gravity to your advantage. 

By doing so, you’ll be able to gain muscle by executing proper forms of basic exercises quickly. However, you can change up your calisthenics workout to reflect more of a cardio workout. Using faster-paced activities such as speed push-ups, sit-ups, jumping jacks, and quick squats can help elevate your heart rate and burn more calories. 

Conclusion 

The verdict is that you can on average burn around 500 calories per hour if you’re putting in enough effort during your calisthenics workout. However, you should not rely on calisthenics as your main form of calorie burning. Instead, use it as a method to get a full-body workout along with resistance training.  

You’ll gain more muscles, and in turn, you’ll then burn more calories because of it. Hopefully, we’ve helped you understand how many calories does calisthenics burn. If you have any questions or comments, feel free to ask us, and we’ll do our best to assist you on your calorie tracking journey. 

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