Estimate calories burned during hip thrusts from body weight, workout duration, and intensity, or solve for duration or body weight, with kg and lb support.
Hip Thrust Calories Burned Formula
The calculator uses a rep-based formula in the basic tab and a workout-time formula in the advanced tab.
Basic: Calories Burned = Body Weight × Total Reps × 0.00417 × Load Multiplier
Advanced: Calories Burned = Body Weight × Workout Minutes × 0.0357 × Load Multiplier
- Body Weight is your body weight in pounds.
- Total Reps is the number of hip thrust reps completed.
- Workout Minutes includes both lifting time and rest between sets.
- Load Multiplier = 1 + (Hip Thrust Weight ÷ Body Weight × 0.20).
- The basic tab uses a standard rep pace, while the advanced tab uses your actual set structure.
Hip Thrust Calorie Reference
Standard pace, with the hip thrust weight equal to body weight.
| Body Weight | 50 Reps | 100 Reps | 150 Reps |
|---|---|---|---|
| 130 lb | 33 | 65 | 98 |
| 160 lb | 40 | 80 | 120 |
| 190 lb | 48 | 95 | 143 |
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.
