Calculate calories burned doing Russian twists from your body weight, pace, and either total reps or minutes, with added weight and full session options.
Related Calculators
Russian Twist Calories Burned Formula
The calculator uses a simple rep-based formula:
Calories Burned = Body Weight (lb) × Russian Twists × 0.00088
Weighted Russian Twists = [Body Weight (lb) + 0.6 × Added Weight (lb)] × Russian Twists × 0.00088
For a quick pace reference, calories per 100 twists can be found with Effective Weight × 0.088. Without added weight, effective weight is just body weight. With added weight, 60% of the load is included.
Calories per 100 Russian Twists
Bodyweight-only Russian twists scale directly with body weight. A 150 lb person burns about 13.2 calories per 100 twists, while a 200 lb person burns about 17.6 calories per 100 twists.
| Body Weight (lb) | Calories per 50 Twists | Calories per 100 Twists | Twists for 50 Calories |
|---|---|---|---|
| 125 | 5.5 | 11.0 | 455 |
| 150 | 6.6 | 13.2 | 379 |
| 175 | 7.7 | 15.4 | 325 |
| 200 | 8.8 | 17.6 | 284 |
| 225 | 9.9 | 19.8 | 253 |
| 250 | 11.0 | 22.0 | 227 |
Effect of Added Weight
Weighted Russian twists raise calorie burn by increasing the working load of each rep. The calculator adds 60% of the external load to body weight, which fits the way the weight stays close to the torso during the movement.
| Added Weight (lb) | Effective Weight (lb) | Calories per 100 Twists (150 lb person) | Calories per 250 Twists (150 lb person) |
|---|---|---|---|
| 0 | 150 | 13.2 | 33.0 |
| 10 | 156 | 13.7 | 34.3 |
| 25 | 165 | 14.5 | 36.3 |
| 40 | 174 | 15.3 | 38.3 |
| 60 | 186 | 16.4 | 40.9 |
Muscles Worked During Russian Twists
Russian twists mainly train the obliques and rectus abdominis while the transverse abdominis braces the midsection. The hip flexors help hold the seated position, and weighted versions bring in more shoulder, upper back, and grip work. That mix of trunk rotation and full-core bracing is why Russian twists burn more calories than many stop-and-go ab exercises.
Form Tips for Better Reps
- Count each touch to one side as 1 rep.
- Keep your chest up and rotate through the ribs instead of just moving the hands.
- Use the same foot position from set to set so your rep totals stay consistent.
- Keep the weight close to the body in loaded reps to maintain a smooth side-to-side path.
- Move with control so every rep includes a full turn to each side.
