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Calories Burned Effective Bodyweight Exercises

Updated Feb 23, 2026

588
cal/hour
for a mixed vigorous bodyweight workout (70kg)
Burpees (70kg/155lb)368 cal/30min, 735 cal/hour, Vigorous, Full Body (Quads, Glutes, Hamstrings, Chest, Shoulders, Triceps, Core), MET 10
Jumping Jacks (70kg/155lb)331 cal/30min, 662 cal/hour, Vigorous, Full Body Cardio (Legs, Shoulders, Core), MET 9
Push-ups (70kg/155lb)257 cal/30min, 515 cal/hour, Moderate, Upper Body (Chest, Shoulders, Triceps, Core), MET 7
Bodyweight Squats (70kg/155lb)221 cal/30min, 441 cal/hour, Moderate, Lower Body (Quadriceps, Glutes, Hamstrings, Core), MET 6
Plank (70kg/155lb)147 cal/30min, 294 cal/hour, Low-Moderate, Core Stability (Abdominals, Obliques, Lower Back, Shoulders, Glutes), MET 4

Are Effective Bodyweight Exercises Effective for Weight Loss?

Yes, effective bodyweight exercises are highly effective for weight loss. They build muscle, which increases resting metabolism, and high-intensity bodyweight workouts (like circuits including burpees or jumping jacks) provide significant cardiovascular benefits and calorie burn. Consistent bodyweight training improves overall fitness, strength, and endurance, contributing to a sustainable calorie deficit necessary for fat loss.

AI Coach Tip

Incorporate a variety of bodyweight exercises into a circuit to maximize calorie burn and muscle engagement. For personalized workout plans and to track your progress effectively, consider utilizing an AI Weight Coach. It can help you tailor your routine to your goals and ensure optimal results.

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