The Russian Twist is a popular core exercise that involves sitting with the feet elevated or planted, leaning back to a 45-degree angle, and rotating the torso from side to side. This movement is a rotational isolation exercise, primarily targeting the muscles of the midsection while maintaining a stable, engaged trunk. Calculating the exact number of calories burned during this specific movement is complex because it is not a traditional cardiovascular activity. The calorie expenditure for this exercise is significantly lower and highly variable compared to full-body movements like running or cycling.
Estimating Energy Expenditure
Fitness professionals often estimate energy expenditure using the concept of Metabolic Equivalent of Task (METs), which relates the energy cost of an activity to the energy expended at rest. One MET is the energy you burn while sitting still. A moderate-intensity core exercise like the Russian Twist generally falls into the category of light-to-moderate calisthenics, assigned a MET value between 3.5 and 4.0. This means the exercise requires about three and a half to four times the energy of sitting.
To estimate the calorie burn, you can use a standard formula: METs multiplied by Weight (kg) multiplied by Time (hours). Using the moderate MET value of 3.8 for calisthenics, a 150-pound (approximately 68-kilogram) person would burn an estimated 3.8 calories per minute. This calculation suggests that a 10-minute session of moderate-to-vigorous Russian Twists would burn approximately 38 calories.
More direct estimates for core work suggest a range of 2 to 4 calories burned per minute. Therefore, a realistic range for a 150-pound person performing Russian Twists for 10 minutes at a moderate-to-vigorous intensity is between 35 and 45 calories. This range accounts for the fact that the exercise is not purely cardio but involves sustained muscle tension and rotation.
Variables That Influence Calorie Burn
The estimated calorie range is broad because several individual and exercise-specific factors modify the rate of energy expenditure. A person’s body weight is a primary variable, as heavier individuals require more energy to stabilize and move their mass. For example, a 200-pound person will expend more calories than a 120-pound person performing the identical set of Russian Twists.
The intensity and speed of the twisting motion also play a substantial role in the total energy cost. Performing the twists with a faster, more continuous tempo elevates the heart rate and metabolic demand, which increases the caloric expenditure per minute. Adding external resistance, such as holding a medicine ball or a dumbbell, forces the stabilizing muscles to work harder against the increased load, further raising the intensity and calorie burn by an estimated 20 to 30 percent.
The total duration and consistency of the exercise determine the final number of calories burned. Sustaining a high level of intensity over a longer period naturally increases the total caloric expenditure. However, if form deteriorates quickly, the reduced efficiency and intensity will limit the overall calorie burn despite the time spent. Minimal rest periods are necessary to maintain a moderate level of metabolic activity.
Primary Muscles Used in Russian Twists
The primary muscles engaged are the obliques, specifically the internal and external obliques, which run along the sides of the torso. These muscles are responsible for the twisting motion and for stabilizing the trunk against rotational forces.
The rectus abdominis, commonly known as the “six-pack,” also works hard during the exercise. It contracts isometrically to maintain the V-sit position of the torso, preventing the body from collapsing and supporting the spine. The transverse abdominis, a deeper core muscle, is also activated to create tension and stability throughout the movement.
Secondary muscle groups involved include the hip flexors and the muscles of the lower back, which stabilize the lower body and support the elevated leg position. Because the Russian Twist focuses primarily on the core, which consists of smaller muscle groups, the overall caloric expenditure is inherently limited. Exercises that activate large muscle groups, like squats or deadlifts, result in a higher calorie burn due to greater metabolic demand.