Push Ups Calories Burned, Benefits and Variations

Push-ups are a versatile and highly effective bodyweight exercise that targets multiple muscle groups and helps build strength.

Whether you’re doing traditional push-ups, knee push-ups, or challenging variations like incline push-ups and decline push-ups, this exercise delivers impressive results.

You can also track your push-up workouts and calorie burn using the Hint app.

In this blog, we’ll explore the benefits of push-ups, how many calories they burn, and how to get the most out of your push-up routine with the Hint Pro and Hint Premium subscriptions.

How Many Calories Do Push-Ups Burn?

The number of calories burned in push-ups varies depending on your weight, intensity, and number of repetitions. Here’s a breakdown of estimated calorie burn:

• 1 push-up calories burned: Approximately 0.3 calories per push-up.
• 10 push-ups calories burned: Around 3 calories.
• 50 push-ups calories burned: Roughly 15 calories.
• 100 push-ups calories burned: About 30 calories.

If you’re doing push-up challenges like 100 push-ups a day, you can expect to burn around 30-40 calories per session. For those looking to burn even more, doing 200 push-ups a day or even 500 push-ups a day will significantly increase your calorie burn.

You can track the calories burned in push-ups with the Hint app, which allows you to log your workouts and track your progress in real time.

How Many Push-Ups to Burn 100 Calories?

For those curious about the calorie-burning potential of push-ups, it’s possible to burn a significant number of calories if you do enough repetitions. But how many push-ups to burn 100 calories?

On average, it would take about 300-350 push-ups to burn 100 calories, depending on your weight and intensity. Breaking this down into sets throughout the day can make it easier to reach that goal.

You can log your push-up workouts in the Hint app and track your total calorie burn over time, helping you stay on track with your fitness goals.

Knee Push-Ups: A Beginner-Friendly Variation

If you're new to push-ups, knee push-ups are a great way to build strength and perfect your form before progressing to full push-ups.

In knee push-ups, you perform the push-up motion with your knees on the ground, reducing the weight on your arms and chest.

Knee Push-Ups Benefits

• Builds upper body strength: Knee push-ups target the chest, shoulders, triceps, and core while being easier to perform than traditional push-ups.
• Improves form: Because you’re pushing less weight, you can focus on maintaining proper form and technique.
• Great for beginners: If full push-ups are too challenging, knee push-ups are a great way to start your push-up journey.

How to Do Knee Push-Ups

1. Get into position: Start in a plank position but lower your knees to the floor. Keep your hands shoulder-width apart.
2. Lower your body: Bend your elbows and lower your chest toward the floor, keeping your body in a straight line from your knees to your shoulders.
3. Push back up: Straighten your arms and return to the starting position.

The Hint app offers video tutorials on how to perform knee push-ups and other variations, helping you perfect your form and build strength.

Incline Push-Ups for Upper Body Strength

Incline push-ups are an excellent way to reduce the intensity of a standard push-up while still targeting key muscle groups like the chest, shoulders, and triceps.

This variation involves placing your hands on an elevated surface like a bench or step, reducing the load on your upper body.

Incline Push-Ups Benefits

• Easier than traditional push-ups: The incline reduces the amount of body weight you need to push, making it easier to perform.
• Targets upper chest muscles: While still engaging the shoulders and triceps, incline push-ups emphasize the upper chest.
• Great for beginners or recovery: If you're new to push-ups or recovering from an injury, incline push-ups are a great starting point.

You can easily track your incline push-up workouts and calories burned with the Hint app.

By integrating incline push-ups into your routine, you can gradually build the strength needed to progress to full push-ups.

Decline Push-Ups for Advanced Strength

For those looking to increase the intensity of their push-ups, decline push-ups are a great option. This variation involves placing your feet on an elevated surface, shifting more of your body weight onto your upper body, and increasing the difficulty.

Decline Push-Ups Benefits

• Targets the upper chest and shoulders: Decline push-ups shift the focus to your upper chest and shoulders, helping build upper body strength.
• Increases core activation: The elevated position requires more stability from your core muscles.
• Challenges your upper body: Decline push-ups are more intense than standard push-ups, making them ideal for more experienced athletes.

You can log your decline push-ups in the Hint app and track your progress as you increase reps and sets.

Push-Up Challenges: 100 Push-Ups a Day

Challenges like doing 100 push-ups a day for 30 days or even 100 push-ups a day for a year have become popular for those looking to test their strength and endurance. But what happens if you commit to this challenge?

100 Push-Ups a Day Benefits

• Improves upper body strength: Consistently doing 100 push-ups a day will help you build strength in your chest, shoulders, and triceps.
• Enhances endurance: Over time, performing high repetitions of push-ups will increase your muscle endurance.
• Better muscle definition: You’ll see improvements in muscle tone and definition with consistent practice.

If you’re wondering, what happens if I do 100 push-ups daily, expect improved strength, endurance, and mental toughness.

For those who want to take their fitness even further, challenges like 200 push-ups a day or 500 push-ups a day are great ways to push your limits.

You can track your 100 push-ups a day transformation with the Hint app and keep a log of your daily progress.

FAQ Section

1. How many calories does 100 push-ups burn?

On average, 100 push-ups burn around 30-40 calories, depending on your weight and intensity.

2. How many push-ups to burn 100 calories?

To burn 100 calories, you would need to do approximately 300-350 push-ups, depending on your body weight.

3. What are the benefits of knee push-ups?

Knee push-ups are great for beginners as they reduce the weight load on your arms and chest, making it easier to build strength and improve your form.

4. What happens if I do 100 push-ups a day?

Doing 100 push-ups a day can help improve upper body strength, endurance, and muscle definition, but it’s important to balance your workout routine with other exercises for full-body development.

Conclusion

Push-ups are an essential part of any fitness routine, helping you build upper body strength, improve endurance, and burn calories.

Whether you’re doing knee push-ups, incline push-ups, or challenging yourself with decline push-ups, there’s a push-up variation for every fitness level.

With the Hint app, you can track your push-up progress, log calories burned, and stay motivated as you work towards your fitness goals.

Whether you’re taking on the challenge of 100 push-ups a day or exploring advanced variations like decline push-ups, the Hint app has the tools to help you succeed.

Download the Hint app today and start tracking your push-up workouts to achieve your fitness goals!