In 2014, a study by Vezina and colleagues in The Journal of Strength & Conditioning Research examined the differences in estimating energy expenditure in resistance training activities. The number of calories you will burn heavily depends on your weight and your fitness level. By testing a group of people under the same conditions, research has been able to determine an approximate burn rate for resistance exercises. A 77kg / 170lb male was used as the example.
20 Push Ups in one minute burned around 9.5 calories (0.47 kcal per Push Up)
10 Pull Ups in one minute burned around 11 calories (1 kcal per Pull Up)
How does this compare to running?
The same guy would burn around 13 calories per minute with a running speed of 6mph (9.7 km/h). However, running won't promote muscle growth. Push ups, pull ups and other resistance exercises will do though. The more muscle mass you have, the more calories you will burn during the rest of the day. That's why an efficient body transformation requires strength training too.
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