HowManyCaloriesDoesPlankingBurn?MedicallyreviewedbyDanielBubnis,M.S.,NASM-CPT,NASELevelII-CSS—WrittenbyCoreyWhelanonJune11,2019CaloriesburnedHowtoplankVariationsOtherbenefitsHigh-calorie-burnexercisesWhentotalkwithaproTakeawayTheplankisahighlyeffectiveisometricexercisethatburnsapproximatelytwotofivecaloriesperminute,basedonbodyweight.Isometricexerciseinvolvescontractionofaparticulargroupofmusclesinastaticposition.Whatplanksdon’tprovidethroughcalorieburningtheymorethanmakeupforbytoningandstrengtheningyourcore,theareaofthebodywhichencompassesyour:abdominalmuscleslowerbackglutespelvishipsdiaphragmPlanksalsotargetthemusclesinyourarmsandlegs.CaloriesburnedTheamountofcaloriesyouburnwhileplankingdependsonseveralfactors.Theseincludebodyweight,metabolismrate,andmuscle-to-fatratio.Themorerepetitionsyoudo,themorecaloriesyouwillburn.Ifyouhaveahighmuscle-to-fatratio,youwillalsoburnmorecaloriesduringrestperiodsbetweenplankreps.WeightCaloriesburned110lbs.2caloriesperminute150lbs.3to4caloriesperminute175lbs.ormore4to5caloriesperminuteSeveralplankvariationsaremorechallengingthanthebasicplank.Thesemayburnmorecaloriesaswell.HowtodoaplankWhendoneproperly,theplankwillactivateallofyourabdominalmuscles,includingthefollowing:rectusabdoministransverseabdominisinternalobliquesexternalobliquesIt’simportanttomaintaingoodformwhiledoingaplanknotonlytogetmaximumresults,butalsotoprotectyourlowerback.Doinga20-secondplankwhilemaintainingproperformismoreeffectiveforbuildingmusclethandoingaone-minuteplankifyourbodyisinthewrongposition.Noequipmentisneededforaplank,althoughyoumaybemorecomfortableworkingoutonamatratherthancarpetorhardflooring.Hereisavideofollowedbyinstructionsforhowtodoabasicplankandseveralvariations:Ifyoufeelyourformslippingatanytime,loweryourbodydowntorest.Don’tletyourlowerbacksagoryourhipsriseup.Tocontinueoxygenatingyourmuscles,remembertokeepbreathingwhileholdingtheplankposition,aswellasduringrestperiods.PlankvariationsToincreasetheplank’sdifficulty,effectiveness,andcalorie-burningpot