Estimate calories burned doing hip thrusts from your body weight, workout time and intensity, or find the time needed to burn a calorie target.
Hip Thrust Calories Burned Formula
The calculator uses the standard MET formula with your body weight, workout time and intensity.
Calories Burned = MET × 3.5 × Body Weight (kg) ÷ 200 × Minutes
- MET is the workout intensity: 3.0 easy or bodyweight, 5.0 moderate resistance, 6.0 vigorous weight training, 6.5 high-intensity bodyweight work.
- Body Weight is converted to kilograms (1 lb = 0.4536 kg).
- Minutes is the time spent on hip thrusts, including short rests between sets.
Hip Thrust Calorie Reference
Calories burned at moderate resistance (5.0 MET).
| Body Weight | 10 Minutes | 20 Minutes | 30 Minutes |
|---|---|---|---|
| 130 lb | 52 | 103 | 155 |
| 160 lb | 64 | 127 | 191 |
| 190 lb | 75 | 151 | 226 |
What Are Hip Thrusts?
Hip thrusts are a lower-body strength exercise that emphasizes the glutes while also training the hamstrings and core. The movement starts with the upper back supported on a bench, feet planted on the floor, and the hips driving upward until the torso and thighs form a straight line.
What Changes the Calorie Burn?
- Total reps: More reps raise the total calories burned the fastest.
- Working load: Heavier hip thrust weight increases the calorie cost of each rep.
- Rest time: Shorter breaks increase calories burned per minute.
- Rep speed: Slower controlled reps increase time under tension, while faster sets increase total volume in less time.
Example
A 160 lb person doing 100 hip thrust reps with 160 lb uses a load multiplier of 1.20. Calories Burned = 160 × 100 × 0.00417 × 1.20 = 80.06 calories.
