Planks vs Pushups: Which One Burns Calories Faster

Fitness enthusiasts often debate planks vs pushups when it comes to burning calories, building strength, and toning muscles. Both exercises are staples in bodyweight training, but they serve different purposes. Understanding which one burns more calories and how to perform them correctly can help you maximize workout results.

In this article, we’ll explore planks, pushups, their benefits, calorie-burning potential, and tips for effective workouts.

What Are Planks?

Planks are a core-focused isometric exercise where you hold a position similar to a pushup but without moving your body up and down. They engage multiple muscles simultaneously.

Muscles Worked in Planks:

• Core muscles: Rectus abdominis, transverse abdominis, obliques

• Shoulders and arms: Deltoids, triceps

• Glutes and legs: Gluteus maximus, quadriceps

Benefits of Planks:

1. Strengthens the core and improves posture

2. Reduces lower back pain by stabilizing the spine

3. Improves balance and stability for other exercises

4. Low impact, making them safe for most people

What Are Pushups?

Pushups are a dynamic bodyweight exercise where you lower and raise your body using your arms while keeping your body straight. They are widely known for upper body strength benefits.

Muscles Worked in Pushups:

• Chest muscles: Pectoralis major and minor

• Shoulders: Deltoids

• Arms: Triceps and biceps

• Core and lower body: Engaged to stabilize the body

Benefits of Pushups:

1. Builds upper body strength and endurance

2. Improves core stability and posture

3. Burns more calories dynamically than static exercises

4. Versatile variations for all fitness levels

Planks vs Pushups: Calorie-Burning Comparison

When comparing planks and pushups, calorie burn depends on exercise duration, intensity, body weight, and muscle engagement.

1. Calories Burned by Planks

Planks are isometric, meaning your muscles contract without movement. On average:

• Standard plank (1 minute) burns ~2–5 calories

• Longer holds (5 minutes) can burn ~10–20 calories depending on body weight

Although planks are excellent for core strength, they burn fewer calories per minute compared to dynamic exercises.

2. Calories Burned by Pushups

Pushups involve continuous movement, increasing heart rate and energy expenditure. On average:

• 10 pushups burn ~3–5 calories

• 1 minute of pushups (at moderate pace) burns ~7–10 calories

• High-intensity pushups can burn even more

Dynamic movement in pushups engages larger muscle groups, making them more effective for calorie burn.

3. Which One Burns Calories Faster?

• Pushups generally burn more calories than planks due to movement and greater muscle engagement

• Planks excel at building core endurance and stability, but are less calorie-intensive

• Combining both can create a balanced workout: pushups for calorie burn, planks for core strength

Additional Benefits Beyond Calories

While calorie burn is important, other benefits make these exercises valuable:

Planks:

• Enhances posture and spinal alignment

• Reduces risk of back injuries

• Improves muscular endurance

Pushups:

• Strengthens chest, arms, and shoulders

• Boosts metabolism through dynamic motion

• Can be modified for high-intensity training

Tips for Maximum Effectiveness

For Planks:

1. Maintain a straight line from head to heels

2. Engage your core and glutes

3. Avoid letting hips sag or rise too high

4. Gradually increase hold time for progressive overload

For Pushups:

1. Keep your hands shoulder-width apart

2. Lower your body until your chest nearly touches the floor

3. Keep your body straight without sagging hips

4. Increase repetitions or try variations like diamond pushups for more intensity

Combining Planks and Pushups for Maximum Results

A well-rounded workout can include both exercises:

• Circuit style: 1-minute planks + 15–20 pushups, repeat 3–5 rounds

• Superset: Planks as active rest between pushup sets

• Daily routine: Alternate plank and pushup variations to strengthen core and upper body while burning calories

Common Mistakes to Avoid

Planks:

• Arching your back or letting your hips sag

• Holding planks for too long with poor form

• Forgetting to breathe properly

Pushups:

• Flaring elbows out too wide, causing shoulder strain

• Letting hips drop or sag

• Not lowering chest fully, reducing effectiveness

Conclusion

Both planks and pushups are essential exercises, but if your goal is burning calories faster, pushups have the edge due to dynamic movement and higher energy expenditure. However, planks are indispensable for core stability, posture, and injury prevention.

For a balanced fitness routine, combining both exercises ensures you burn calories, build strength, and enhance overall body stability.

Frequently Asked Questions (FAQs)

Q1. Which burns more calories: planks or pushups?

Pushups generally burn more calories per minute because they involve dynamic movement and engage larger muscle groups.

Q2. Can planks help with weight loss?

Yes, planks strengthen the core and improve muscle endurance, but alone they burn fewer calories than dynamic exercises like pushups or cardio.

Q3. How long should I hold a plank for maximum benefit?

Start with 30–60 seconds, gradually increasing to 2–3 minutes while maintaining proper form.

Q4. How many pushups should I do daily?

This depends on fitness level. Beginners can start with 10–20 pushups per set, while advanced users may do 50+ pushups per set in circuits.

Q5. Can I combine planks and pushups in one workout?

Absolutely. A circuit routine alternating planks and pushups is effective for calorie burn and core strength.