How Many Push-Ups a Day to Lose Weight? [Answer Here]

In order to use push-ups for weight loss, you need to do a 45–60-minute push-up workout at least 3 times per week. This would require you to do 150–200 push-ups per workout. Because push-ups are an anaerobic (muscle-building) exercise, you’ll burn fewer calories by doing push-ups than you would by doing aerobic exercise such as running, cycling, or swimming. Additionally, because push-ups are a tough upper body exercise you should not do a push-up workout every day.

how many push ups a day to lose weight?

How Many Push-Ups Do You Need to Do Lose Weight?

You will need to do push-ups for at least 45 minutes several times per week to achieve weight loss through push-ups. According to this study, you need to do a form of exercise that burns at least 300 calories at least 3 times per week to trigger weight loss. Push-ups burn about 7 calories per minute, so 45 minutes of push-ups will burn just over 300 calories. In a 45-minute workout, you’ll end up doing 150–200 push-ups.

  • The minimum exercise requirement for weight loss is exercise that burns 300 calories performed 3 times per week.
  • 45 minutes of push-ups will burn about 300 calories.
  • You’ll need to do 150–200 push-ups during your workout to hit these goals.
  • With rest times between sets of push-ups, it will require a 1-hour long push-up workout 3 times per week to build muscle.
  • Pair your workout routine with a healthy weight loss diet.

Remember, you’re only burning those 7 calories per minute while you’re actively doing push-ups. Since very few individuals can do push-ups nonstop for 45 minutes, you’ll need to subtract rest times from this 45-minute total. You can try our fun deck of cards push-up workout in order to meet this 300-calorie goal. Keep in mind, there are factors in weight loss besides exercise, especially diet, but this “burn 300 calories 3 times per week” benchmark is a good starting point.

Can You Lose Weight By Doing Push-Ups?

You can lose weight by doing push-ups, but this popular exercise is best included as part of a total-body training program. Push-ups are great for the muscles of the chest, shoulders, arms, and core, but they don’t work the lower body. Mix push-ups into a body weight workout routine along with squats, lunges, planks, and pull-ups to build muscle tone throughout your body and lose weight at the same time.

  • Push-ups can assist with weight loss.
  • It’s best to pair push-ups with other exercises for a total body workout.
  • Aerobic exercise (such as running) burns more calories than push-ups, so mix the two.

Keep in mind that push-ups burn 7 calories per minute of exercise. In comparison, running burns 11.4 calories per minute. If you want to lose weight and include push-ups, begin your workout with 30 minutes of aerobics (like running or cycling). Then, do our 10–30-minute battle ropes circuit.

Is Doing Push-Ups Every Day Bad?

You should not do an intense push-up workout every day. It’s essential to follow a plan that includes rest days between push-up workouts. If you do push-ups every day you risk overtraining, which could cause injury to your shoulders and elbows. If you’ve just done a workout that included a challenging number of push-ups, allow your body to rest for 48 hours before doing another big push-up workout.

  • Avoid doing challenging push-up workouts every day.
  • Doing large numbers of push-ups every day can injure the muscles in your upper body.
  • Do push-ups no more than 3–4 times per week.
  • Do another type of workout or rest on days where you’re not doing push-ups.

If you want to work out every day, limit yourself to 3–4 weekly workouts that include push-ups as the main exercise. On days where you’re not doing push-ups, focus on aerobic exercise, or work muscles that push-ups don’t target, such as your leg muscles. However, it’s perfectly okay to follow a plan that includes small sets of push-ups throughout your day.

Do Push-Ups Burn Fat or Build Muscle?

Push-ups do burn fat but they are primarily meant for building muscles. Push-ups don’t increase your heart rate as intensely as aerobic exercise, so they burn fewer calories per minute than activities like rowing, running, and cycling. However, they build more muscle than these aerobic activities.

  • Push-ups burn some fat but are mostly a strength-building exercise.
  • Aerobic exercise burns more calories than push-ups.
  • Push-ups help build more muscle tone than aerobic exercise.
  • Use both types of exercise to lose body fat and build muscle.

Push-ups are great for increasing muscle mass and tone. You will notice leaner, stronger muscles in your upper arms, abs, chest, and shoulders after following a workout routine that includes push-ups. Running and cycling will burn more calories in a shorter period of time, but you’ll notice fewer strength gains from these activities when compared to a regular push-up.

Can You Get a Six Pack by Doing Push-Ups?

Push-ups are a great core workout. The starting position for push-ups is very similar to a plank position. This causes you to tighten your abs. So, you’ll get a workout for your abs and core muscles during a workout. Because of this, push-ups really can help improve ab strength and definition.

  • Push-ups are great for adding strength and definition to your ab muscles.
  • Getting six-pack abs requires strong abs combined with low body fat.
  • It’s best to focus on overall health and fitness. You’ll be making progress toward a six-pack if you do that.

It’s important to keep in mind that six-pack abs require more than just push-ups for most people. Body fat percentage—as well as where your body naturally stores fat—are the biggest factors in determining whether or not you have a visible six-pack. Some individuals can get defined abs easily, while others with the same body fat percentage may not have clearly defined abs. The most important thing is that push-ups will help strengthen the major muscles in your core. This will make you healthier and put you one step closer to the six-pack you’ve dreamed of.

How Long Will it Take to See Results from Doing Push-Ups?

You may begin to see a difference 3–4 weeks after you start training with push-ups, but noticeable results will arrive 3 months after beginning a training program. Remain patient as your body begins to gradually shed body fat and develop muscle strength.

  • You will see initial results 3–4 weeks after you start training with push-ups.
  • After 3 months of following a diet and exercise plan, you’ll start to see big changes.
  • Work with a professional to create a fitness plan tailored for you.

Consult a doctor or licensed personal trainer to create a diet plan and exercise routine that is tailored to your goals. Push-ups are a great tool for building chest, arm, and shoulder muscles, but if your main goal is weight loss it might be best to focus on exercises other than push-ups.

Can You Lose Weight by Doing Push-Ups Every Day?

Although push-ups are an excellent bodyweight workout, it’s best not to do them every day as a weight loss plan. Keep these important tips in mind:

  • Do push-ups no more than 3–4 times per week.
  • Doing push-ups every day can result in muscle fatigue and injury.
  • Push-ups are best included as part of a total-body workout plan.
  • Aerobic exercise (running, cycling, rowing, swimming) burns more calories than push-ups, making them better weight-loss tools.
  • Pair your exercise plan with a healthy weight loss diet.

Push-ups are one of our favorite upper body workouts, but they’re not a total fitness plan. Make sure to perform a variety of exercises to build muscle and lose body fat.

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