Leg lifting is an effective strength training and cardio exercise that engages multiple muscle groups in the legs, glutes, and core. The number of calories burned during leg lifting depends on several factors including the exercise variation, intensity, duration, and the weight of the individual.
Quick Answers
Here are some quick answers to common questions about calories burned during leg lifting:
- A 155 lb (70 kg) person will burn around 112-224 calories per 30 minutes of basic bodyweight leg lifts.
- Using a weighted barbell or dumbbell for leg lifts can increase calories burned to around 168-336 calories per 30 minutes.
- High intensity tempo leg lifts may burn around 264-528 calories per 30 minutes.
- Heavier individuals burn more calories per minute during leg lifts than lighter individuals.
- Adding leg lifts to a HIIT workout can significantly boost overall calorie burn for the session.
Calories Burned Per Minute
Research has found the average calorie burn per minute during leg lifting exercises to be approximately:
- Bodyweight leg lifts: 3.7-7.5 calories per minute
- Weighted leg lifts: 5.6-11.2 calories per minute
- High intensity tempo leg lifts: 8.8-17.6 calories per minute
However, the number of calories burned will depend on the individual’s weight. Heavier individuals will burn more calories performing leg lifts than lighter individuals.
Calorie Burn Per Minute By Weight
| Weight | Calories Burned Per Minute |
|---|---|
| 100 lbs (45 kg) | 2.5 – 5 calories |
| 125 lbs (57 kg) | 3.1 – 6.2 calories |
| 150 lbs (68 kg) | 3.7 – 7.5 calories |
| 175 lbs (79 kg) | 4.4 – 8.8 calories |
| 200 lbs (91 kg) | 5 – 10 calories |
As shown, an individual who weighs 200 lbs may burn around 10 calories per minute performing high intensity leg lifts, while a 100 lb individual may only burn around 5 calories.
Calories Burned Per 30 Minutes
Most leg lifting sets last around 30 seconds to 1 minute, with rest periods in between. So calories burned per 30 minutes depends on the total number of sets performed and rest time.
Here is an estimate of total calories burned during a 30 minute leg lifting workout:
- Basic bodyweight: 112-224 calories
- Weighted: 168-336 calories
- High intensity tempo: 264-528 calories
This assumes 30-60 seconds per set, for around 20-40 total sets completed in 30 minutes. Weighted lifts are estimated to burn 50% more than bodyweight, and high intensity tempo lifts 100% more.
Calories Burned in 30 Minutes By Weight
| Weight | Calories Burned |
|---|---|
| 100 lbs | 75-150 calories |
| 125 lbs | 93-186 calories |
| 150 lbs | 112-224 calories |
| 175 lbs | 132-264 calories |
| 200 lbs | 150-300 calories |
Heavier individuals can burn significantly more calories in a 30 minute leg lift workout than lighter individuals.
Calories Burned Per Hour
Over an entire 60 minute workout, leg lifts can burn:
- Basic bodyweight: 224-448 calories
- Weighted: 336-672 calories
- High intensity tempo: 528-1056 calories
This factors in appropriate rest periods over a full hour session. Weighted lifts continue to burn 50% more calories, while high intensity tempo lifts double calorie burn versus basic bodyweight leg lifts.
Calories Burned Per Hour By Weight
| Weight | Calories Burned |
|---|---|
| 100 lbs | 150-300 calories |
| 125 lbs | 186-372 calories |
| 150 lbs | 224-448 calories |
| 175 lbs | 264-528 calories |
| 200 lbs | 300-600 calories |
Burning 300-600 calories in an hour long leg lift workout is an excellent calorie burn for strength training.
Exercise Variations
There are several different types of leg lifts that can be performed to engage different muscles and ranges of motion. Here are some of the most common and effective leg lift variations:
Lying Leg Lifts
Lying leg lifts are done while lying on your back, lifting your straightened legs up towards the ceiling. This targets the abdominals, hip flexors, and quadriceps.
Hanging Leg Lifts
Hanging leg lifts use a pull-up bar to suspend your body while lifting the legs up in a controlled manner. This heavily targets the abdominals and core.
Seated Leg Lifts
Seated leg lifts are done while seated on a bench or stability ball, engaging the core to raise the legs out in front of you. This works the abdominals, hips, and thighs.
Side Leg Lifts
Side leg lifts target the inner and outer thighs along with the hip abductors. They involve raising the leg out to the side of the body from a standing, lying, or seated position.
Leg Lift Donkey Kicks
Donkey kicks are done on all fours, lifting one leg up and back to work the glutes and hamstrings while requiring core stability.
Weighted Leg Lifts
Adding weight by using an ankle weight, weight plate, dumbbell, or barbell during leg lifts increases resistance and calories burned.
High Intensity Tempo Leg Lifts
Slow, controlled lifting with a squeeze and pause at the top of the motion increases time under tension for each rep, burning more calories.
Factors That Influence Calorie Burn
Several key factors influence the number of calories burned during a leg lift workout including:
- Weight – Heavier individuals burn more calories than lighter individuals performing the same lifts.
- Intensity – Faster tempo lifts and greater range of motion burn more calories by increasing time under tension.
- Duration – Longer workouts with more sets and reps burn more calories overall.
- Rest periods – Shorter rest periods increase calorie burn by keeping heart rate elevated.
- Number of muscle groups – Total body exercises like hanging leg lifts burn more calories than isolation lifts.
- Weight used – Added resistance from dumbbells, weight plates, etc. increases calorie burn.
Benefits of Leg Lifts
Some of the many benefits of incorporating leg lifts into your workout routine include:
- Building strength in the legs, glutes, hips, core, and abdominal muscles
- Increasing calorie burn and metabolic rate to aid weight loss
- Improving balance, stability, and coordination
- Developing mind-muscle connection and body control
- Enhancing athletic performance for sports
- Reducing low back pain by strengthening core and glutes
- Shaping and toning the thighs, hips, glutes, and abs
Sample Leg Lift Workouts
Here are two sample 30 minute leg lift routines to burn around 200-300 calories:
Beginner Bodyweight Workout
- Lying leg lifts: 3 sets x 10 reps
- Seated leg lifts: 3 sets x 12 reps
- Side leg lifts: 3 sets x 15 reps (each side)
- Donkey kicks: 3 sets x 15 reps (each leg)
- Plank leg lifts: 3 sets x 10 reps (each leg)
Intermediate Dumbbell Workout
- Weighted lying leg lifts: 4 sets x 8 reps
- Weighted side leg lifts: 3 sets x 12 reps (each side)
- Weighted donkey kicks: 3 sets x 10 reps (each leg)
- Weighted seated leg lifts: 3 sets x 15 reps
- Weighted plank leg lifts: 3 sets x 12 reps (each leg)
Nutrition for Leg Lifting
Good nutrition can maximize the benefits of your leg lifting workouts. Some tips include:
- Eating carbohydrates pre-workout for energy – 1-2 hours before
- Refueling with protein and carbs post-workout to recover
- Staying hydrated with water to support muscle function
- Increasing protein intake to build and repair muscles
- Choosing healthy fats from sources like avocado, nuts, olive oil
- Limiting processed sugars that can hinder workout performance
Conclusion
Leg lifting is an efficient calorie burning strength training exercise. The number of calories burned will depend on the specific lift variation, sets and reps performed, weight used, workout duration, and the individual’s body weight.
On average, an individual can burn around 112-528 calories per 30 minute leg lift workout. Extending it to an hour long workout can burn 224-1056 calories. Heavier individuals will burn more calories than lighter individuals performing the same routines.
To maximize calorie burn, use a challenging progressive leg lift workout that combines bodyweight, weighted, and high intensity tempo lifts. Prioritizing nutrition and staying hydrated will also optimize the benefits of your leg lifting workouts.
