Is sex the best form of exercise?

Sexy woman in red lingerie and her legs wrapped around a bare chested man being held against a wall

We’ve all seen the headlines that sex is the best form of exercise. I mean who doesn’t want to ditch their gym membership in exchange for horizontal workouts with the added bonus of burning calories while you’re doing something which feels good. Like, really good. 

But how many calories do you actually burn and do you need to increase the intensity or duration in order to replace a gym workout? We’ve got all the info and a fun sexercise routine for anyone up for the challenge.

So sex is like doing exercise?

It really depends on your definition of “exercise”. If you’re talking about increasing your heart rate, working up a sweat and feeling good then yes. But most of us don’t do it often enough, or for long enough, for it to replace our normal exercise routine. I say “most” and high five to those who feel their sex life should be nicknamed “sexercise”. 

Comparing the stats

Studies where participants were monitored during sexual intercourse vs a treadmill found that the treadmill was more intensive and they rated sex as being mild to moderate exercise only.

For every minute that you’re having sex you burn around 5 calories. Studies have shown that Aussies have sex once or twice a week which is slightly above the global average. But we let ourselves down with an average duration of 4 minutes and 3 seconds so that’s around 20 calories which is equivalent to one bite of a banana. It’s hardly going to take off the covid kilos.

Oxygen consumption whilst having sex is around 3.5 METS (metabolic equivalents), which is about the same as partnered dancing or playing ping pong whilst the cardiac exertion has been equated with climbing two flights of stairs. 

At the point of orgasm, both men and women tend to have a heart rate of approximately 140 beats per minute with it rarely reaching 170 whilst during exercise systolic blood pressure usually rises to between 160 to 220.

What about masturbation?

Researchers say masturbation can be likened to light exercise such as a slow walk typically because the duration isn’t as long as having sexual intercourse. Of course there are other benefits which come from masturbation but replacing your fitness regime isn’t one of them. 

Plan your sexercise program

You’ve all heard the term “leg day”, right? It just means the day at the gym where you focus on leg strength. That might be alternated with arms day, chest day or abs day. Well you can plan a sexercise routine with this in mind. It’s all about experimenting with different sex positions which use different muscles. 

Build your sexercise program around these key areas:

  • Squats (for her): cowgirl never looked so good.
  • Sex sprint (for him): a cardio sprint to the finish line when you don’t feel like running a marathon. 
  • Flexi-sex: incorporate some yoga poses into your sex life such as Downward Dog or Child’s Pose. 
  • Cross fit or interval training: do some reps then switch, do some reps then switch, you get the idea.
  • Weight training (for him): try sex positions like Hanging Garden which require strength and endurance.
  • Core training (for her): focus on your abs and tightening your pelvic floor (kegels) around his penis. We don’t think you’ll hear any complaints from him during this workout.
  • Fitness Ball: haha we just had to include it, let us know if you come up with some positions which you can hold longer than 10 seconds. 
  • Rest day: every good fitness program incorporates a day of rest but there’s nothing stopping you from indulging in a lazy morning slow fuck. 

Sex can be a fun way to increase your heart rate and burn some calories and even better you don’t need expensive trainers or equipment. It won’t replace your workout but it does count for something. So, don’t cancel your gym membership just yet but working some sexercise into your weekly routine will have plenty of positive health outcomes.


  • Steels.73


    More than a month ago

    HIIT works for some people.

  • LongTermLover


    More than a month ago

    It's only sexercise if you're both good at it.

  • Beachbunn


    More than a month ago

    Well it is certainly fun way to exercise. But also a good workout at the gym gets the blood pumping, and horny ready for sexercise..

  • Ifuwannadome


    More than a month ago

    yes, yes, yes, and better when yr brain goes numb, breathing optional lol

    oops forgot to mention group of 5 required please or more lol

  • MaleOnQuest


    More than a month ago

    It's fantastic for building up the strength in my right left arm could do with more work.

  • CherryBomb333


    More than a month ago

    Agreed Depth charge. The weight loss benefits of sex are so minimal. Concentrate on the sex. Or better still have a really intense workout followed by an incredible sex sesh. Double dose on dopamine!!!

  • Bwcpleasureforu


    More than a month ago

    Yes i think that depends on different sexual positions, to use different muscles, but to me it's a better form of exercise

  • WarmNPlayful


    More than a month ago

    If you're thinking about calories (and how many kilograms you need to lose, and how to do that by changing positions, or intensity of muscle use), during sex ..... then you're not doing sex right. You shouldn't even be ABLE to think about that stuff, at such a time, lol!

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