When you perform good form sit-ups, also called crunches, you lie on your back with your arms crossed over your chest or hands behind your neck and lift your shoulders and upper back, holding the position briefly before returning to the ground.
Time Frame
A typical sit-up done for abdominal endurance takes about one to two seconds, for a rate of 30 to 60 sit-ups per minute. One hundred sit-ups, therefore, would take between 1.6 to 3.3 minutes to perform.
Figures
Calorie burning information cited by Fitness Partner indicates that a 150-lb. person burns approximately 9 calories per minute of sit-ups. Combining this information with the time frame above shows that 100 sit-ups will burn about 15 to 30 calories.
Effects
The figures above are accurate for a hypothetical 150-lb. person; increased weight leads to increased calorie burning. In addition, a woman generally burns fewer calories than a man of the same weight. Other factors, such as age, intensity of exertion, health status and even climate can change your calorie burning rate. Take all calorie calculations as estimations only.
Expert Insight
The American Council on Exercise notes that sets of 12 to 20 sit-ups, with a brief rest between, are best for building muscle and endurance. Doing 100 sit-ups is more of a test of your endurance than the best way to improve your abilities.
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