Reviewed By: Julie Sheehan (M.S. ABA)
Enter your body weight and workout duration to calculate your calories burned doing a stability ball workout. A 30-minute moderate session burns about 109 calories at 120 lb, 136 calories at 150 lb, and 163 calories at 180 lb.
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Stability Ball Workout Calorie Formula
Use the following formula to calculate calories burned during a stability ball workout.
Calories Burned = Body Weight (kg) × Minutes × Workout Factor
- Body Weight (kg) is your body weight in kilograms
- Minutes is your workout time in minutes
- Workout Factor changes with workout pace
| Workout Pace | Workout Factor | Typical Session Style |
|---|---|---|
| Light | 0.0500 | Balance drills, easy core work, slower transitions |
| Moderate | 0.0667 | Steady core circuits, bridges, planks, push-ups |
| Vigorous | 0.0833 | Faster full-body circuits with short rest periods |
Typical Calories Burned During a Moderate Stability Ball Workout
| Body Weight | 15 Minutes | 30 Minutes | 45 Minutes |
|---|---|---|---|
| 120 lb | 54 calories | 109 calories | 163 calories |
| 150 lb | 68 calories | 136 calories | 204 calories |
| 180 lb | 82 calories | 163 calories | 245 calories |
What Is a Stability Ball Workout?
A stability ball workout uses an inflatable exercise ball to make movements less stable and more demanding on the core. Common exercises include ball crunches, planks, bridges, hamstring curls, wall squats, push-ups, and mobility drills. Because the ball challenges balance, the trunk, hips, shoulders, and legs often work together throughout the session.
Example Calculation
For a 150 lb person doing a 30-minute moderate stability ball workout:
- Convert body weight to kilograms: 150 ÷ 2.20462 = 68.0 kg
- Use the moderate workout factor: 0.0667
- Calories Burned = 68.0 × 30 × 0.0667 = 136.1 calories
