Planks vs pushups: Which one burns calories faster

When you’re trying to work out at home, you don’t want to overthink things. You just want to know, “If I’m going to put in the effort, which exercise is going to give me better results?” Planks and push-ups are two of the easiest exercises to do without equipment, and they’re everywhere these days. But if you’re asking which one burns calories faster, you’re not alone. You’ve been there too, standing in front of your mat, unsure which one to start with, wondering if you’re even doing this right.

A plank looks super easy when you see it on videos, just lie down, lift yourself on your forearms and toes, and hold it. But the truth is, it’s harder than it looks. Even after 20 or 30 seconds, your abs and shoulders start shaking and you wonder how long you can last.

It’s an isometric exercise, which is a fancy way of saying you’re not moving but your muscles are working hard to keep your body steady. The focus is mainly on your core your abs, lower back, and hips but other muscles like shoulders and legs get involved too because you have to hold yourself up. So even though you’re “just holding still,” it’s pretty intense once you stick with it.

People love planks because they help you build that core strength which makes everything else easier, whether it’s standing, walking, or doing more advanced exercises. And it’s a great way to improve posture, especially if you sit at a desk all day and feel stiff.

Push-ups are probably one of the first exercises you tried or at least seen someone do. You start in that same plank position, but then you bend your elbows, lower your body, and push back up. Easy to say, but trust me, it’s tough once you actually start counting reps.

Unlike planks, push-ups are dynamic. Your muscles are constantly working as you move through each repetition. You feel it in your chest, shoulders, arms, and core because everything has to coordinate to keep you steady while you go up and down.

Push-ups are loved for a reason. They burn more calories than planks because your body’s constantly working, and they also build strength in your upper body while giving you a decent core workout too. It’s a full-body challenge that’s super effective and doesn’t need any equipment.

If we’re talking purely about how many calories you burn, push-ups win. That’s because every time you lower and lift yourself, your muscles have to work harder to fight gravity and support your body. You’re moving, using multiple muscle groups, and keeping your heart rate up.

Planks, on the other hand, do burn calories but not nearly as much because you’re staying still. Yes, your muscles are tense, but the energy demand isn’t as high as with push-ups.

To give you an idea, if you weigh around 70 kilos (or 154 pounds), doing push-ups for a minute can burn somewhere between 7 to 10 calories depending on how fast you go. Holding a plank for a minute burns only about 2 to 5 calories depending on how tightly you’re engaging your core.

So basically, push-ups can burn more than twice the calories you’d burn in a plank. If calorie burn is your main goal, push-ups are definitely the better option.

Even though push-ups are better for burning calories, that doesn’t mean planks are useless. Far from it.

A strong core is essential. Without it, you’re likely to feel weak or unbalanced when doing push-ups or other exercises. It’s easy to fall out of form or strain your lower back if your abs aren’t supporting you properly. That’s why planks are a fantastic way to build that core strength.

They also help improve posture. If you sit a lot or spend hours in front of a laptop, your shoulders get rounded and your back starts aching. Planks teach you to keep everything aligned while strengthening the muscles that support your spine.

Also, if you’re just starting out, doing a ton of push-ups right away might be too challenging. Planks let you build endurance and confidence while strengthening your muscles in a safer way.

Beginners who are just starting and want to build strength gradually.
People dealing with back pain or posture issues will benefit from the support planks provide for the spine.
Anyone who wants to improve stability and form so they can safely perform other exercises like push-ups.
Even if you’re already fit, adding planks will help prevent injuries and keep you balanced. Anyone short on time and looking for a fast way to burn calories.
People aiming to build upper body strength, especially in the chest, arms, and shoulders.
Fitness lovers who want variety and a challenge that shows results quickly.
Push-ups are awesome for breaking a sweat and making you feel like you’ve really worked out.