Calculate calories burned doing inchworms from your body weight, active time or rep count, and effort level, plus the reps or minutes needed to hit a calorie goal.
Inchworm Calories Burned Formula
For a quick inchworm calorie calculation, use body weight and repetitions.
If your body weight is in kilograms, use this version:
- BW is your body weight
- Reps is your total number of inchworms
- Basic mode assumes a moderate pace of about 6 seconds per rep
- Advanced mode adjusts for your pace and effort level
Inchworm Calorie Chart
At a moderate pace, 10 inchworms usually take about 1 minute. The table below shows approximate calories burned at that pace.
| Body weight | 10 reps | 20 reps | 30 reps |
|---|---|---|---|
| 120 lb | 4.5 kcal | 9.1 kcal | 13.6 kcal |
| 150 lb | 5.7 kcal | 11.3 kcal | 17.0 kcal |
| 180 lb | 6.8 kcal | 13.6 kcal | 20.4 kcal |
| 210 lb | 7.9 kcal | 15.9 kcal | 23.8 kcal |
What Is the Inchworm Exercise?
The inchworm is a bodyweight movement that starts from standing, folds forward, walks the hands out to a plank, then walks the feet back in. It is commonly used in warm-ups, conditioning circuits, and mobility work because each rep trains the shoulders, chest, core, hamstrings, calves, and hip mobility at the same time.
- Primary movement pattern: hip hinge to plank and back
- Main areas involved: shoulders, chest, core, hamstrings, calves
- Typical steady pace: about 5 to 8 seconds per rep
- Best uses: warm-ups, bodyweight conditioning, mobility circuits
Example Calculation
A person who weighs 150 lb and completes 20 inchworms at a moderate pace would burn about:
That same set would take about 2 minutes at roughly 6 seconds per rep.
