Does Regular Sex Make You Lose Weight

It’s fair to assume that having sex is one of the most exciting forms of exercise. Research shows that having sex burns around 4 calories per minute for men and about 3 calories per minute for women, meaning that the average sex session can be equated to a light to moderate workout.

Few research about this was published on

When the same participants from the research were measured on a treadmill, the men averaged a loss of 9 calories per minute, and the women an average of 7 calories per minute – almost double what they lost while having sex.

So, what does this mean for you? Well, although there is some energy spent during sex, it’s likely not as much as you would lose during a good solid workout. That said, there are certainly some things you can do during sex to get the biggest sweat out of it – a little thing we like to call ‘sexercise’.

How do you burn the most calories during sex?


For starters, it’s pretty obvious to note that the more active you are during sex, the more calories you’re going to burn.

The best way to be active in bed is to get on top. The person on top is usually doing the most work, what with using their arms to support their body weight, and their legs to support the movement. So, if you and your partner are both trying to get a workout from your sex session, try and take turns being on top.

Missionary, for example, is an amazing workout for men, but doesn’t do much for the woman lying beneath him. Reverse cowgirl, however, is a great way for a woman to do some sexercise. In this position, she is riding her partner in reverse, facing his feet, her legs braced on the bed on either side of his legs. This position activates her glute and core muscles, and is also great for mobilizing the spine and the pelvis.

Another fantastic way to shed some pounds while having sex is to incorporate squats into your session. A woman can easily do this while riding her partner – she just needs to put both feet on the bed or floor on either side of her partner who is laying down, and begin squatting. This activates the muscles in her thighs, bum and core, and will have her breaking out a sweat in no time. To get the partner involved while she’s in a squat position, he can hook his arms underneath her legs and pick her up in a standing position – the deep penetration will feel amazing, while the increased heart rate helps both of you burn more calories.


Doggy style is also a great way for both partners to be more active during sex. The woman’s pelvic floor muscles as well as core muscles are activated, and the man’s abs are tightened, heart rate and back mobility are increased.

To burn even more calories, you can also work on elongating your sex sessions, considering the average amount of time people spend having sex in one go is around 5-6 minutes. If you’re consistently having vigorous, hour-long sessions of love with your partner, you’re certainly getting some cardio in. However, just as working out in short bursts throughout the day can be as effective as a long period all at once, having sex in short periods can also be effective, as long as you’re doing so actively.

Try and change positions in a way that requires some muscle. Changing positions several times while having sex can replicate the same feelings as interval training, which is a wonderful cardiovascular workout. This can mean picking your partner up to switch positions, hovering over them in a sort of push-up, or consciously activating your core while riding or thrusting.

How do you know if you’re putting in work? Well, lots of sweat and next-day muscle soreness are decent indicators.

But partnered sex isn’t the only way you can burn some calories while being sexual – you can burn up just as much of a sweat during solo sex. If you want to try sexercising on your own, the best way to do so is by purchasing a realistic silicone dildo, preferably one with a suction cup base. They generally stick pretty well to any nonporous surface, and you should be able to ride them while they stay sturdy and put. Attach it vertically and squat on it for a good leg and glute workout, or horizontally on your shower wall for a doggy-style solo ride. The best part is that you can order them online from sites like Either way, you’ll get as much of a workout as you choose to put into it.

Other health benefits of sex


Even if having sex might not get you the 6-pack that you want, there are still plenty of other health benefits.

So, if you’re looking to not only shed some weight but also improve your overall health, make sure to spend as much time indulging in more intimate acts like hugging and cuddling to release all those feel-good hormones such as oxytocin, which decrease cortisol and help to reduce your stress levels. In addition to that, having regular sex generally keeps your cortisol production within average limits, and in turn reduces the risk of carbohydrate and sugar cravings. That way, you’re less likely resort to food to calm your nerves or stressors.

Having an active sex life has been linked to lower risks of heart disease, lower blood pressure, better immunity, better sleep, among a plethora of other things.

Since tension affects the digestive system, having more sex actually helps your system to absorb more nutrients from the food you eat. Your improved sleep also helps your body heal from any workouts you may have done that day, whether through sex or at the gym.

If you’re looking to lose weight, we wouldn’t recommend substituting the gym for a roll in the sack. The better thing to do would be to work out before having sex, so that you can increase arousal and maximize the number of calories you burn – a double win.