{"id":53734,"date":"2023-08-18T18:56:27","date_gmt":"2023-08-18T18:56:27","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=53734"},"modified":"2026-01-30T23:56:10","modified_gmt":"2026-01-30T23:56:10","slug":"how-many-calories-do-pull-ups-burn","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/how-many-calories-do-pull-ups-burn\/","title":{"rendered":"How Many Calories Do Pull-ups Burn: A Detailed Guide (2026)"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/how-many-calories-do-pull-ups-burn\/#Does_Pull-up_Burn_a_Lot_of_Calories\" >Does Pull-up Burn a Lot of Calories?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/how-many-calories-do-pull-ups-burn\/#How_Many_Calories_Do_You_Burn_Doing_10_Pull-ups\" >How Many Calories Do You Burn Doing 10 Pull-ups?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/how-many-calories-do-pull-ups-burn\/#Is_6_Pull-ups_A_Lot\" >Is 6 Pull-ups A Lot?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/how-many-calories-do-pull-ups-burn\/#Are_Pull-ups_Strength_or_Cardio\" >Are Pull-ups Strength or Cardio?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/how-many-calories-do-pull-ups-burn\/#What_Are_the_Benefits_of_Doing_Pull-ups\" >What Are the Benefits of Doing Pull-ups?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/how-many-calories-do-pull-ups-burn\/#Build_Strong_Shoulders_and_Arms\" >Build Strong Shoulders and Arms<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/how-many-calories-do-pull-ups-burn\/#Improve_Grip_Strength\" >Improve Grip Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/how-many-calories-do-pull-ups-burn\/#Enhance_Bone_Density\" >Enhance Bone Density<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/how-many-calories-do-pull-ups-burn\/#Improve_Physical_Health\" >Improve Physical Health<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/how-many-calories-do-pull-ups-burn\/#Frequently_Asked_Questions\" >Frequently Asked Questions:<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/how-many-calories-do-pull-ups-burn\/#How_many_calories_do_10_pull-ups_burn\" >How many calories do 10 pull-ups burn?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/how-many-calories-do-pull-ups-burn\/#How_many_calories_do_50_pull-ups_burn\" >How many calories do 50 pull-ups burn?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/how-many-calories-do-pull-ups-burn\/#Do_pull-ups_burn_belly_fat\" >Do pull-ups burn belly fat?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/how-many-calories-do-pull-ups-burn\/#Summary\" >Summary<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The first question that often pops into one&#8217;s mind when planning an exercise routine is \u2013 how many calories can I burn? For most people, working out is a means to stay fit and shed extra pounds. Meanwhile, some people do it because of the adrenaline rush. Whatever the reason is, pull-ups are an indispensable part of a well-developed training program. They are an incredibly effective exercise for increasing <a href=\"https:\/\/betterme.world\/articles\/chest-dips-alternatives\/\">upper body strength<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to get stronger quickly, incorporate exercises like squats, sit-ups, pull-ups, and push-ups into your routine. A 2025 study shows that even short home-based bodyweight routines, including squats, sit-ups, pull-ups, and push-ups, can lead to meaningful gains in strength and endurance in just a few weeks (<\/span><a href=\"https:\/\/www.bmj.com\/content\/370\/bmj.m2031\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to build a strong and healthy body, you should definitely include pull-ups in your exercise regime. Knowing how many calories pull-ups burn will allow you to combine it with other exercises and reach your target weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keep reading to discover all about calories burned by pull-ups and improving your upper body strength.<br \/>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_many_calories_do_pull_ups_burn\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Does_Pull-up_Burn_a_Lot_of_Calories\"><\/span><strong>Does Pull-up Burn a Lot of Calories?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you want to tone your body and reduce body fat, you should learn how to do pull-ups. Pull-ups are a compound exercise that engages several muscle groups while lifting your own body weight. The engagement of various muscle groups helps increase heart rate and calorie burn, while being effective in overall strength and<a href=\"https:\/\/betterme.world\/articles\/dairy-free-protein-powder\/\"> muscle development<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pull-ups become more effective when combined with healthy habits, such as a balanced diet and quality sleep. This exercise involves an extended range of motion and places constant tension on the working muscles (<\/span><a href=\"https:\/\/pdf.sciencedirectassets.com\/272250\/1-s2.0-S0765159723X00033\/1-s2.0-S0765159722001320\/am.pdf\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Regularly performing pull-ups may also stimulate your metabolism for some time after the exercise, further increasing total calorie burn.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"How_Many_Calories_Do_You_Burn_Doing_10_Pull-ups\"><\/span><strong>How Many Calories Do You Burn Doing 10 Pull-ups?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The calories burned by pull-ups may vary from one individual to another. However, we can form a base by calculating how many pull-ups could be done in a minute. A small study was done to determine the effectiveness of four anaerobic exercises. It focused on the lunges, push-ups, pull-ups, and curl-ups.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pull-ups were shown to burn 10 calories per minute when doing 10 pull-ups. This may also differ according to weight and fitness levels. Over the course of 50 pull-ups, you may burn\u00a0 50 calories. This would be a challenging target for beginners. Given that 3500 calories equals one pound, a person would need to burn that amount to see weight lost.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_many_calories_do_pull_ups_burn\"><img decoding=\"async\" class=\"aligncenter wp-image-47349 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207807-1024x576.png\" alt=\"calories burned by pull ups\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207807.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207807-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207807.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207807-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207807.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">According to the CDC, the number of calories you burn depends on how intense your weightlifting session is:<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vigorous weightlifting: about 440 calories per hour (roughly 7 calories per minute)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Light or general weightlifting: about 220 calories per hour (around 4 calories per minute)<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In short, the harder you lift, the more calories you burn (<\/span><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/physical-activity\/index.html\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Going further, when calculating 10 pull-ups calories burned, one should also pay attention to the individual factors and characteristics. The amount of calories burned during a pull-up also depends on oxygen consumption, heart rate, and breathing rate. The speed at which muscles contract and pump the heart will also affect the <a href=\"https:\/\/betterme.world\/articles\/pull-ups-vs-chin-ups\/\">number of calories burned<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether creating a<a href=\"https:\/\/betterme.world\/articles\/weekly-workout-plan-at-home\/\"> weekly workout plan at home<\/a> or working with an instructor, you should give some margin to individual factors and characteristics.<br \/>\n<\/span><\/p>\n<p class=\"p1\"><em><strong>Read More: <\/strong><a href=\"https:\/\/betterme.world\/articles\/pullups-vs-chinups\/\">Pullups Vs Chinups: Which Is Best For You?<\/a><\/em><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Is_6_Pull-ups_A_Lot\"><\/span><strong>Is 6 Pull-ups A Lot?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are no definitive guidelines when it comes to the number of pull-ups. Instead of researching about 20 pull-ups, calories burned, or any other figures, you should focus on the variables. For instance, the heavier an individual, the more difficult the pull-up becomes because they have to lift their own body weight in the movement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For people between 120 and 220 pounds, a maximum of 6 pull-ups is considered the basic novice strength. Some may be able to do 12 to 15 pull-ups, according to their body weight. Note that pull-ups can be tough for beginners. If you can\u2019t do more than 5 or 6 pull-ups, focus on completing consistent sets and allow for enough rest time in between each set (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-021-01490-1\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Are_Pull-ups_Strength_or_Cardio\"><\/span><strong>Are Pull-ups Strength or Cardio?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you perform strength training, your instructor may incorporate pull-ups. If you haven\u2019t done pull-ups before, adding them to your workout regime canl improve your strength and body composition.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is considered the foundational exercise of strength that builds shoulders, back, and arms better than several types of calisthenics out there. Regularly performing pull-ups can improve<a href=\"https:\/\/betterme.world\/articles\/pull-ups-for-abs\/\"> muscle definition and tone<\/a>. It is essential to complement them with other exercises and a healthy diet. For instance, you can integrate bodyweight bicep exercises into your routine and seek help from a registered dietitian to curate a nutrition plan.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There is no exact count of pull-ups that you can do per day. Some people prefer 8 pull-ups, while others feel exhausted after 6. You should gradually increase the number of pull-ups and contact a professional trainer to ensure you do it right. Remember that rest is just as important for progression, therefore, including pull-ups as part of a well-planned training routine that accounts for ample rest is vital.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_many_calories_do_pull_ups_burn\"><img decoding=\"async\" class=\"aligncenter wp-image-47288 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735-1024x576.png\" alt=\"calories burned by pull ups\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"What_Are_the_Benefits_of_Doing_Pull-ups\"><\/span><strong>What Are the Benefits of Doing Pull-ups?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The pull-up is considered an advanced exercise. It is more challenging than chin-ups, but you will notice a stark difference in your strength and posture if you include this regularly in your routine. Some perks you may get when you regularly do pull-ups are:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Build_Strong_Shoulders_and_Arms\"><\/span><strong>Build Strong Shoulders and Arms<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you want to improve the strength of your shoulders and forearms, consider adding pull-ups to your exercise routine. It may take a lot of work to perform the full pull-up initially. If that is the case, seek assistance or perform progressions as you build your strength to complete the movement (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/384478482_Application_of_push-ups_and_pull-ups_to_develop_strength_endurance_of_arm_muscles_in_archery_athletes\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a class=\"waffle-rich-text-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_many_calories_do_pull_ups_burn\">Try using the app and see<\/a> for yourself!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improve_Grip_Strength\"><\/span><strong>Improve Grip Strength<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Grip strength is vital if you are an all-rounder, i.e., doing other sports activities like rock climbing, golf, and bowling. Also, grip strength is important in daily tasks such as opening cans, carrying groceries, or shoveling your backyard.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pull-ups may enhance your grip strength, helping you hold on to things firmly (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/398318962_Comparative_Effects_of_Core_Versus_Forearm_Training_on_Pull-Up_Repetition_Performance_in_Physically_Inactive_Males\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_many_calories_do_pull_ups_burn\"><img decoding=\"async\" class=\"aligncenter wp-image-47245 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207689-1024x576.png\" alt=\"calories burned by pull ups\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207689.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207689-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207689.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207689-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207689.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Enhance_Bone_Density\"><\/span><strong>Enhance Bone Density<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Studies have shown that regular resistance training can increase bone mineral density by loading bones (<\/span><a href=\"https:\/\/www.mdpi.com\/2077-0383\/14\/12\/4109\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). This results in stronger bones and a reduced risk of fractures or osteoporosis.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improve_Physical_Health\"><\/span><strong>Improve Physical Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Regular strength training can positively impact several physical health markers.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best part of doing pull-ups is that you don\u2019t need to rely on any equipment. Just grab a sturdy and stable object and start working out. Rather than focusing on calories burned per pull-up, notice how your overall body improves. This can make you feel much happier and more satisfied!<\/span><\/p>\n<p class=\"p1\"><em><strong>Read More: <\/strong><a href=\"https:\/\/betterme.world\/articles\/calisthenics-pushups\/\">Calisthenics Push-Ups 101: The Complete Beginner\u2019s Guide<\/a><\/em><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><strong>Frequently Asked Questions:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"How_many_calories_do_10_pull-ups_burn\"><\/span><b>How many calories do 10 pull-ups burn?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Per Fat Burner\u2019s Activity Tool, one pull-up can burn one calorie. So 10 pull-ups can burn 10 calories. Note that this may vary according to the individual\u2019s age, weight, and blood pressure. It may be tough to hit a 10-pull-up mark during the initial days of your training.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"How_many_calories_do_50_pull-ups_burn\"><\/span><b>How many calories do 50 pull-ups burn?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It is easy to figure out that 50 pull-ups will burn 50 calories. However, not everyone can do 50 pull-ups in one go. Doing a few sets of 10\u201312 pull-ups could be an effective element for advanced individuals in their training program. For beginner to intermediate individuals, start with an amount of sets and reps that are suitable to your current level. Incorporate accessory exercises to support strength development and progression.\u00a0<\/span><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a class=\"waffle-rich-text-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1416&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_many_calories_do_pull_ups_burn\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Do_pull-ups_burn_belly_fat\"><\/span><b>Do pull-ups burn belly fat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Pull-ups are an effective upper-body exercise that can help increase upper-body strength and muscle development.\u00a0 They can also help boost your metabolism and,\u00a0 therefore, help reduce body fat. Pull-ups can increase the amount of calories burnt, even post-exercise, which can further play a role in fat reduction.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Summary\"><\/span><strong>Summary<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pull-ups are an excellent way to boost your physical and mental strength. Whether you are looking for <a href=\"https:\/\/betterme.world\/articles\/bodyweight-exercises-for-women\/\">bodyweight exercises for women<\/a> or men, this is an indispensable part of the routine. Remember to take a break between strength training days, so your muscles can recover. Also, don\u2019t forget to consult your GP or trainer before starting a new routine.<br \/>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_many_calories_do_pull_ups_burn\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The first question that often pops into one&#8217;s mind when planning an exercise routine is \u2013 how many calories can I burn? For most people, working out is a means to stay fit and shed extra pounds. Meanwhile, some people do it because of the adrenaline rush. Whatever the reason is, pull-ups are an indispensable [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":53740,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49,75,77],"tags":[208],"coauthors":[45],"class_list":["post-53734","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness","category-weight-loss","category-weight-loss-tips","tag-calories-burned-calculator"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Many Calories Do Pull-ups Burn: A Detailed Guide (2026) - BetterMe<\/title>\n<meta name=\"description\" content=\"Calorie counters, rejoice! Our article reveals \u2605 HOW MANY CALORIES PULL UPS BURN \u27a4 so you can achieve your fitness goals while gaining strength.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/how-many-calories-do-pull-ups-burn\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Many Calories Do Pull-ups Burn: A Detailed Guide (2026)\" \/>\n<meta property=\"og:description\" content=\"Calorie counters, rejoice! Our article reveals \u2605 HOW MANY CALORIES PULL UPS BURN \u27a4 so you can achieve your fitness goals while gaining strength.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/how-many-calories-do-pull-ups-burn\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2026-01-30T23:56:10+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/08\/shutterstock_1129563158-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/how-many-calories-do-pull-ups-burn\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-many-calories-do-pull-ups-burn\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f17673def6e76d2649ffa32b13f712e3\"},\"headline\":\"How Many Calories Do Pull-ups Burn: A Detailed Guide (2026)\",\"dateModified\":\"2026-01-30T23:56:10+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-many-calories-do-pull-ups-burn\/\"},\"wordCount\":1488,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/how-many-calories-do-pull-ups-burn\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/08\/shutterstock_1129563158-scaled.jpg\",\"keywords\":[\"Calories Burned\"],\"articleSection\":[\"Fitness\",\"Weight Loss\",\"Weight Loss Tips\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The first question that often pops into one's mind when planning an exercise routine is \u2013 how many calories can I burn? For most people, working out is a means to stay fit and shed extra pounds. Meanwhile, some people do it because of the adrenaline rush. Whatever the reason is, pull-ups are an indispensable part of a well-developed training program. They are an incredibly effective exercise for increasing <a href=\\\"https:\/\/betterme.world\/articles\/chest-dips-alternatives\/\\\">upper body strength<\/a>.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you want to get stronger quickly, incorporate exercises like squats, sit-ups, pull-ups, and push-ups into your routine. A 2025 study shows that even short home-based bodyweight routines, including squats, sit-ups, pull-ups, and push-ups, can lead to meaningful gains in strength and endurance in just a few weeks (<\/span><a href=\\\"https:\/\/www.bmj.com\/content\/370\/bmj.m2031\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you want to build a strong and healthy body, you should definitely include pull-ups in your exercise regime. Knowing how many calories pull-ups burn will allow you to combine it with other exercises and reach your target weight.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Keep reading to discover all about calories burned by pull-ups and improving your upper body strength.\\r\\n\\r\\n<\/span>\\r\\n<h2><strong>Does Pull-up Burn a Lot of Calories?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">If you want to tone your body and reduce body fat, you should learn how to do pull-ups. Pull-ups are a compound exercise that engages several muscle groups while lifting your own body weight. 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Our article reveals \u2605 HOW MANY CALORIES PULL UPS BURN \u27a4 so you can achieve your fitness goals while gaining strength.","og_url":"https:\/\/betterme.world\/articles\/how-many-calories-do-pull-ups-burn\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2026-01-30T23:56:10+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/08\/shutterstock_1129563158-scaled.jpg","type":"image\/jpeg"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/how-many-calories-do-pull-ups-burn\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/how-many-calories-do-pull-ups-burn\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/f17673def6e76d2649ffa32b13f712e3"},"headline":"How Many Calories Do Pull-ups Burn: A Detailed Guide (2026)","dateModified":"2026-01-30T23:56:10+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/how-many-calories-do-pull-ups-burn\/"},"wordCount":1488,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/how-many-calories-do-pull-ups-burn\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/08\/shutterstock_1129563158-scaled.jpg","keywords":["Calories Burned"],"articleSection":["Fitness","Weight Loss","Weight Loss Tips"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">The first question that often pops into one's mind when planning an exercise routine is \u2013 how many calories can I burn? For most people, working out is a means to stay fit and shed extra pounds. Meanwhile, some people do it because of the adrenaline rush. Whatever the reason is, pull-ups are an indispensable part of a well-developed training program. They are an incredibly effective exercise for increasing <a href=\"https:\/\/betterme.world\/articles\/chest-dips-alternatives\/\">upper body strength<\/a>.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">If you want to get stronger quickly, incorporate exercises like squats, sit-ups, pull-ups, and push-ups into your routine. A 2025 study shows that even short home-based bodyweight routines, including squats, sit-ups, pull-ups, and push-ups, can lead to meaningful gains in strength and endurance in just a few weeks (<\/span><a href=\"https:\/\/www.bmj.com\/content\/370\/bmj.m2031\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">If you want to build a strong and healthy body, you should definitely include pull-ups in your exercise regime. Knowing how many calories pull-ups burn will allow you to combine it with other exercises and reach your target weight.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Keep reading to discover all about calories burned by pull-ups and improving your upper body strength.\r\n\r\n<\/span>\r\n<h2><strong>Does Pull-up Burn a Lot of Calories?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">If you want to tone your body and reduce body fat, you should learn how to do pull-ups. 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