How Many Calories Can You Burn from Doing a Side Plank?

Side Planks workout routine is an effective exercise that works your obliques. You can burn calories by doing side planks regularly as well. In this article, we are going to share with you all you need to know about side planks and how many calories you can burn from this workout.

Calories Burned from Side Plank

On average, you can burn about 380 calories from doing side planks for 60 minutes.

The number of calories burned mentioned above is not absolute. In fact, the number varies from person to person.

The number of calories that you burn from this workout depends on your weight and the intensity of the side planks workout routine.

Weight in Pound

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Calories Burned Doing Side Planks Calculator

When it comes to finding calories burned from doing side planks, you can either do it through manual calculations or using an online calorie burned calculator.

Our calories burned from doing Side Planks calculator is one of the easiest to use calories burned calculation tools that you can find out there.

This calculator saves you from the hassle of manual calculation when it comes to finding calories burned per minute.

How to Use this Calculator?

Here is how you can use our calories burned by doing a side planks calculator:

  1. Select your preferred input option for weight.
  2. Enter your weight in the calculator.
  3. Select the type of side plank activity.
  4. Enter the amount of time that you have spent doing the side planks.
  5. Click on the Calculate button to find the number of calories burned from this workout.

How the Calculator Works

If you want to know how our calculator works behind the scenes, then this section is for you.

The calculator uses the standardized MET values for finding calories burned per minute. The calculator plugs the MET values in the calories burned per minute formula to find the calories burned from doing a specific activity.

The MET is calculated conventionally by multiplying 3.5mL oxygen per kilogram of body weight by the number of minutes spent on physical activity.

This multiplication results in the MET value for that particular physical activity.

Let’s take a close look at how the calories burned calculation works behind the scenes:


Our calculator uses the formula given below for finding calories burned per minute.

Calories Burned Per Minute = (MET x 3.5 x Bodyweight(kg)) / 200


The MET in this formula refers to the amount of energy required to do a task. As the intensity of a task increases, the MET value increases along with it.

The simplest example of this would be, the MET value for doing high-impact workout routines is higher than the ones that are of low-impact nature.

The MET values go hand in hand with the Active Metabolic Rate (AMR) and the Resting Metabolic Rate (RMR) of the human body.

The AMR helps in finding calories burned while your body is engaged in any sort of physical activity. On the other hand, the RMR helps find the calories burned while your body is resting.

If the MET value of an activity is one, it is going to burn as many calories as your RMR.

By the same token, if the MET value of a physical task is six, it is going to burn six times more calories than your RMR.

MET Values Table

Type of Activity MET
Side Planks 5


  • How many calories does a person who weighs 160 lbs (72.5 kgs) burn while doing side planks for 60 minutes? The MET value for doing side planks is 5.
  • Calories Burned Per Minute = (MET x 3.5 x Bodyweight(kg)) / 200
  • Calories Burned Per Minute = (5 x 3.5 x 72.5) / 200
  • Calories Burned Per Minute = 6.34 calories
  • Calories Burned in 60 Minutes  = 6.34 calories x 60
  • Calories Burned in 60 Minutes =  380 calories

What is a Side Plank?

Side Plank is one of the easiest and most effective workouts that strengthen your oblique as well as abdomen and other core muscles. It targets your six-pack-producing regions and makes sure your muscles do not deteriorate prematurely.

People who do this workout regularly have full control over their trunk and spine movements. This workout is suggested to professional athletes who are looking to develop both strong muscles as well as endurance.

How to Do a Side Plank?

First, lie on your right side with your feet one on top of the other. Place your right elbow under the same shoulder with your arm pointing away. Lift your body such that you are supporting all of your weight with your elbows and the side of your foot.

Make sure to maintain a straight line from your head to the toe. Maintain this position for 40 to 60 seconds and then repeat for the left side. This workout is quite tough to execute and that is why we suggest you do it under expert supervision in the beginning.

Health Benefits of Doing Side Planks

Works for Three Muscle Groups at Once

This exercise moves your obliques, abdomen, legs, as well as arms muscles simultaneously. All these muscles are essential for your body’s health and normal performance.

This workout gives you both strength and endurance which increases your efficiency and productivity in every area of your life.     

Strengthens the Core

Core strength is another main benefit of doing a plank. This workout makes sure your whole body stays in great shape and your core region is free from any stress whatsoever.

The exercise engages your abdomen and oblique muscles throughout and that leads to a stronger core.    

Improved Balance

This exercise makes sure your body stays balanced and that you can maintain the same balance apart from the exercise. Having a balanced body means you will be in control of your movements.

Side planking is great for both balance as well as endurance and that is why most sports players prefer it over other workouts.

Minimizes the Risk of Back Injury

Unlike other intense workouts, side planking is less straining on your back. It makes your spine stronger and reduces the risks of fracture.

Strengthens Arms and Wrists

Side planking is done by putting most of your weight on your elbows, arms, and wrists. This means all of these muscles will become stronger and develop more endurance.

Strengthening these essential muscles will improve your productivity both in your work as well as in your house.      

Improves Focus

Side Planking requires you to concentrate fully and that means you become more focused as well as consistent. Better focus means you can get through even tough workouts with ease.

Side planking has many positive impacts on your physical as well as mental health and stability and that is why you need to include this workout in your routine.     

Factors Affecting Calories Burned from Side Plank

The number of calories burned from doing side planks can be different for everyone. It depends on the weight of the person and the time they spend doing side planks.

As per the MET formula, a person who weighs 160 lbs is going to burn more calories in 60 minutes doing side planks than a person who weighs less than 160 lbs and they do the side planks for the same amount of time.

More Calorie Calculators:


1. What is side planking good for?

Side planking is great for developing a strong core. It gives you muscles much-needed endurance and balance. Side planking helps with weight loss as well. This workout alone can give you more stamina and energy than you need for everyday tasks.     

2. Is a side plank harder than a plank?

While doing a regular plank, you are distributing your weight in two arms and hands. On the other hand, aside plank involves the use of only one hand which makes it a little harder.  

3. Which is better: plank or side plank?

Both these types of Planks have their merits. Both work on your hands, shoulders, and core. However, the side plank is usually considered superior since it gives you more stability and endurance.

4. Are side planks harder?

Yes, it is harder to execute a side plank. This workout involves the use of only one side of your body to support your weight. Unlike a side plank, a regular plank is performed using both of your hands and legs.    

Wrapping Up

The calculation for calories burned from doing side planks has never been easier! You can use the calories burned from doing a side planks calculator 24/7 to find the calories burned from this workout.

If you have any questions regarding the use of this calories burned calculator, feel free to reach out to us.

Visit our website to check out more of our calorie burned calculators.


  • Sidney, K., Jetté, M., & Blümchen, G. (1990). Metabolic equivalents (METS) in exercise testing, exercise prescription, and evaluation of functional capacity. Clinical cardiology, 13(8), 555–565.
  • Rol, James. “What Are METs, and How Are They Calculated?” Healthline, Healthline, 21 Oct. 2019, Plank How-to, Benefits, Variations, Safety Tips. (2020, November 10). Healthline; Healthline.

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