The farmer’s walk—often seen in strongman competitions and strength gyms—is one of the most functional, full-body exercises you can perform. It requires carrying heavy weights (usually dumbbells, kettlebells, or farmer’s handles) in each hand while walking a certain distance or for time. But beyond strength and conditioning benefits, many ask: how many calories does the farmer’s walk burn?
Farmer’s Walk Calories Calculator
In this comprehensive guide, we’ll explore:
- What the farmer’s walk is
- How many calories it burns
- Calorie burn by weight, duration, and intensity
- Benefits beyond fat loss
- Tips for maximizing results
- Comparison with other calorie-burning exercises
- Common mistakes to avoid
1. What Is the Farmer’s Walk?
The farmer’s walk is a simple yet powerful strength and endurance movement. It involves:
- Picking up heavy objects in each hand
- Walking for a set distance or time
- Maintaining upright posture and balance
Muscles used:
| Muscle Group | Involved Action |
|---|---|
| Forearms | Grip strength |
| Shoulders | Stabilization |
| Trapezius | Upper back support |
| Core | Trunk stabilization |
| Glutes & Hamstrings | Walking and hip extension |
| Calves | Support and balance while walking |
This total-body demand makes it a calorie-burning powerhouse.
2. How Many Calories Does the Farmer’s Walk Burn?
General Estimation
The number of calories burned depends on:
- Body weight
- Load carried
- Speed and distance
- Terrain (flat vs. incline)
- Duration of the exercise
On average:
- A 70 kg person (154 lbs) walking with heavy weights may burn about 8–12 calories per minute.
- A 90 kg person (198 lbs) can burn 10–15 calories per minute.
Calories Burned Table
| Body Weight | Load Carried | Duration | Intensity | Calories Burned |
|---|---|---|---|---|
| 60 kg | 20 kg total | 10 mins | Moderate | 80–100 kcal |
| 70 kg | 30 kg total | 10 mins | Moderate | 90–120 kcal |
| 80 kg | 40 kg total | 10 mins | High | 110–150 kcal |
| 90 kg | 50 kg total | 10 mins | High | 120–160 kcal |
Note: These are estimates. Wearing a heart rate monitor or fitness tracker gives better real-time data.
3. Factors That Influence Calories Burned
1. Weight Carried
Heavier weights activate more muscle fibers, increasing oxygen demand and calorie burn.
2. Walking Speed
Faster steps raise heart rate, pushing you into higher caloric burn zones.
3. Distance Walked
More distance means longer time under tension and higher energy expenditure.
4. Surface Type
Walking uphill, on grass, or over uneven ground adds resistance and balance demands.
5. Rest Between Sets
Shorter rests increase cardiovascular load and calorie expenditure.
4. How the Farmer’s Walk Compares to Other Exercises
| Exercise | Calories Burned (10 mins) | Intensity | Muscles Worked |
|---|---|---|---|
| Farmer’s Walk | 90–150 kcal | High | Full-body |
| Jump Rope | 120–150 kcal | High | Full-body |
| Treadmill Walking | 50–80 kcal | Moderate | Lower body |
| Kettlebell Swings | 100–130 kcal | High | Posterior chain, core |
| Rowing Machine | 90–120 kcal | Moderate | Upper + Lower Body |
The farmer’s walk holds its own—even surpasses some in full-body engagement and grip development.
5. Why the Farmer’s Walk Burns So Many Calories
Unlike isolated movements, the farmer’s walk is:
- Metabolically demanding – activates multiple large muscle groups
- Anaerobic and aerobic – builds muscle while challenging your cardiovascular system
- Time under tension – the longer you carry, the more you burn
It mimics real-life strength demands, like carrying groceries or heavy tools, making it extremely functional.
6. How to Calculate Your Calorie Burn (Manually)
A rough method is to use METs (Metabolic Equivalent of Task). Farmer’s walk is roughly 6–8 METs depending on load.
Formula:
Calories Burned = MET × Weight (kg) × Time (hr)
Example:
A 75 kg person doing a farmer’s walk at 7 METs for 10 minutes:
Calories = 7 × 75 × (10/60) = 87.5 kcal
7. Benefits of the Farmer’s Walk Beyond Calorie Burn
1. Builds Grip Strength
Essential for lifting, pulling, climbing, and daily tasks.
2. Improves Core Stability
Teaches bracing and posture under load.
3. Enhances Cardiovascular Conditioning
Raises heart rate similarly to high-intensity interval training (HIIT).
4. Increases Muscular Endurance
Trains your muscles to sustain load over time.
5. Promotes Fat Loss
The metabolic stress of loaded carries boosts fat-burning hormones like growth hormone.
8. Programming the Farmer’s Walk for Fat Loss
Beginner Plan (2–3 times/week)
| Set | Distance | Load (Each Hand) | Rest |
|---|---|---|---|
| 3 | 20 m | Moderate | 60 s |
| 3 | 30 m | Light | 45 s |
| 3 | Max Time | Bodyweight % | 90 s |
Advanced Fat-Burning Circuit
3 rounds:
- Farmer’s Walk – 30 m
- Burpees – 15 reps
- Plank Hold – 30 seconds
- Rest – 1 minute between rounds
Burns over 300–400 kcal in under 20 minutes.
9. Farmer’s Walk Calories Burned by Load (Table)
| Load Carried | Calories/Minute | Example |
|---|---|---|
| 20% Bodyweight | 6–8 | Light carry |
| 40% Bodyweight | 8–10 | Moderate carry |
| 60% Bodyweight | 10–13 | Heavy carry |
| 80% Bodyweight | 12–15 | Maximum effort |
For best fat-burning, aim for 60–75% of your bodyweight (total between both hands).
10. Common Mistakes That Lower Calorie Burn
| Mistake | Impact | Solution |
|---|---|---|
| Using too light a weight | Low muscle engagement | Increase to 60–75% bodyweight |
| Poor posture | Reduced core activation | Keep chest up, shoulders back |
| Short rest but sloppy form | Increased injury risk | Rest enough to keep proper form |
| Skipping warm-up | Lower efficiency, higher risk | Walk/light swings before sets |
| Not walking far enough | Not reaching calorie threshold | Aim for at least 20–30 meters |
11. Farmer’s Walk Variations to Burn More Calories
| Variation | Description |
|---|---|
| Single-Arm Carry | Adds core anti-rotation challenge |
| Suitcase Carry | Only one side loaded |
| Trap Bar Farmer’s Walk | Allows heavier loads with safer grip |
| Zig-Zag or Turn Walk | Adds agility and core control |
| Incline or Hill Carry | Intensifies effort and burns more calories |
12. Farmer’s Walk vs HIIT for Fat Loss
| Factor | Farmer’s Walk | HIIT Workouts |
|---|---|---|
| Ease of Setup | Simple (just weights) | Often needs timers or space |
| Joint Impact | Low | Can be high (jumps) |
| Strength Gains | Yes | Minimal |
| Calorie Burn | Moderate to High | High |
| Beginner Friendly | Yes | Sometimes tough |
Farmer’s walks provide a low-impact fat-loss alternative with strength-building benefits.
13. Farmer’s Walk for Weight Loss: Sample Weekly Plan
| Day | Activity |
|---|---|
| Monday | 5 rounds of 30-meter farmer’s walks |
| Wednesday | Circuit: Farmer’s walk + squats + plank |
| Friday | Single-arm carries + stair climbs |
| Sunday | Light recovery walk or mobility work |
14. Tools to Track Your Progress
- Heart Rate Monitor: Helps estimate calories burned
- Calorie Tracking Apps: MyFitnessPal, Cronometer
- Grip Timer App: Tracks hold and carry duration
- Progress Journal: Log weights, distance, and recovery
15. Final Thoughts: Is Farmer’s Walk Worth It for Burning Calories?
Absolutely. While it may not feel like a traditional cardio session, the farmer’s walk:
- Burns 8–15 calories per minute
- Engages your entire body
- Builds functional strength
- Improves posture, core, and endurance
When combined with smart nutrition and consistent movement, it can significantly contribute to fat loss and metabolic health.
16. Quick Recap: Key Takeaways
| Key Metric | Value |
|---|---|
| Average Calories Burned | 90–150 kcal per 10 minutes |
| Optimal Load | 60–75% of bodyweight |
| Workout Frequency | 2–4 times per week |
| Best Variation | Single-arm or incline carry |
| Muscles Worked | Full-body with grip and core focus |
FAQs About Farmer’s Walk Calories
Q1: Is the farmer’s walk good for losing belly fat?
A: Yes. It builds core strength and boosts overall fat loss.
Q2: Can beginners burn a lot of calories with it?
A: Yes, especially with progressive overload and proper form.
Q3: How long should you walk with weights?
A: 20 to 45 seconds per round, or 20–40 meters per set.