How many calories do leg raises burn?

Lying leg raises burn approximately 3.0 MET, or about 3.5 calories per minute for a 70 kg person. Hanging leg raises (4.5 MET) burn about 5.3 kcal/min.

Are hanging leg raises better for calorie burn?

Yes. Hanging leg raises burn about 50% more calories than lying versions because they require full-body stabilization including grip, shoulders, and core.

How do I convert reps to time?

Use the reps-to-time converter. At moderate tempo, 30 leg raises take approximately 1.5 minutes. Slower, controlled reps (4 sec each) take about 2 minutes for 30 reps.

Can I combine leg raises with flutter kicks?

Absolutely. Many core routines alternate between leg raises and flutter kicks. Use both calculators to estimate your full session calorie burn.

Leg Raises Calories Burned Calculator

Name: Leg Raises Calories Burned Calculator
Author: Manish Kumar

Variation	MET	kcal/10 min
Lying Leg Raises	3	35
Hanging Leg Raises	4.5	53
Captain's Chair Leg Raises	4	47
Seated Leg Raises	2.5	29
Weighted Leg Raises (Ankle)	4	47
Side-Lying Leg Raises	2.8	33
Flutter Kicks (Cross-Link)	3.5	41

Key Takeaways

Leg raises are one of the most effective exercises for targeting the lower abdominals and hip flexors, with hanging variations also challenging grip strength.^[1]
Hanging leg raises (4.5 MET) burn approximately 50% more calories than lying leg raises (3.0 MET) due to full-body stabilization demands.^[2]
Leg raises are commonly performed in sets rather than continuous minutes — the reps-to-time converter helps bridge this gap.^[3]

How the Calculator Works

Calories = MET × Body Weight (kg) × Duration (hours)

Each leg raise variation has a specific MET value based on exercise physiology research. Hanging and captain's chair variations demand more stabilization, raising the metabolic cost.^[2]

For related core exercises, see our Flutter Kicks Calorie Calculator or the Side Bend & Crunches Calculator.

Limitations and Important Notes

Leg raises are typically performed in short sets (30–60 seconds of work), so per-session calorie burn is modest.
Rest time between sets is not counted in the duration — only active working time contributes to calorie expenditure.
This tool is for informational and journaling purposes only. It does not constitute personalized advice.

Frequently Asked Questions

Sources & References

2024 Adult Compendium of Physical Activities. Ainsworth BE, Haskell WL, et al.. J Sport Health Sci (2024)
2011 Compendium of physical activities: a second update of codes and MET values. Ainsworth BE, Haskell WL, et al.. Med Sci Sports Exerc (2011)
Estimating energy cost of body weight resistance exercise using a multistage exercise test. Nakagata T, Yamada Y, Naito H. J Strength Cond Res (2022)

Manish Kumar

Certified Personal Trainer & Sports Nutritionist

NASM-CPTCertified Sports Nutritionist10+ Years Experience500+ Clients Coached

NASM-certified fitness and nutrition coach with over 10 years of hands-on experience helping people build strength, lose fat, and live healthier lives. Specializing in gym-based workouts with a strong focus on lifting technique, biomechanics, and practical exercise science. Through FitLifeRegime, sharing the tools, tips, and insights that have worked for hundreds of clients — helping you start your own fitness journey with confidence and clarity.

Learn more about Manish

NASM Certified

Certified Personal Trainer & Sports Nutritionist from the National Academy of Sports Medicine

This tool is for informational and journaling purposes only.

I am NOT a doctor.

Leg Raises Calories Burned Calculator