Sex Positions to Torch Calories Fast

Top Fitness Sex Positions to Torch Calories Fast

Sex isn’t just about intimacy and pleasure—it can also be an amazing workout! Engaging in physically demanding sex positions helps burn calories, improve flexibility, build endurance, and strengthen muscles. If you’re looking for positions that intensify pleasure while giving you a full-body workout, this list is for you.

From core-strengthening positions to those that engage your glutes, thighs, and arms, here are the best sex positions to burn calories fast while keeping things exciting in the bedroom.

1. The Plank Thrust (Full-Body Workout)

Calories Burned: 100–150 per 30 minutes

Why It Works:

  • Strengthens core, shoulders, arms, and glutes.
  • Engages upper-body endurance for the penetrating partner.
  • Adds an element of stamina and control.

How to Do It:

  • The receiving partner lies on their back while the penetrating partner assumes a push-up position above them.
  • Instead of traditional thrusting, the penetrating partner holds a plank while thrusting.
  • The receiving partner can elevate their legs for added resistance.

Tip: To make it more intense, hold the plank longer between thrusts.

2. The Bridge Lift (Legs & Glutes Burner)

Calories Burned: 120–180 per 30 minutes

Why It Works:

  • Tones thighs, glutes, and lower back for the receiving partner.
  • Requires stability and control, making it a core workout.

How to Do It:

  • The receiving partner lies on their back with knees bent and feet flat on the bed.
  • They lift their hips into a bridge position, keeping their core tight.
  • The penetrating partner kneels or stands in front and enters.
  • The receiving partner controls the movement by lifting and lowering their hips.

Tip: Holding the bridge for 10 seconds between thrusts enhances muscle engagement.

3. The Standing Split (Flexibility & Leg Workout)

Calories Burned: 150–200 per 30 minutes

Why It Works:

  • Improves balance, flexibility, and endurance.
  • Engages leg, core, and hip muscles.

How to Do It:

  • The penetrating partner stands while the receiving partner stands on one leg and lifts the other, resting it on their partner’s shoulder.
  • The penetrating partner holds their partner’s waist or thigh for balance.
  • The deeper the stretch, the greater the workout for the receiving partner.

Tip: Use a wall or furniture for balance if needed.

4. The Squat Ride (Thigh & Glute Killer)

Calories Burned: 150–250 per 30 minutes

Why It Works:

  • Works thighs, glutes, and core muscles.
  • Increases lower-body endurance and strength.

How to Do It:

  • The penetrating partner sits on a sturdy surface (chair, bed, or floor).
  • The receiving partner lowers into a squat position over them and rides.
  • Instead of bouncing, the receiving partner moves in a controlled, up-and-down motion, just like a squat.

Tip: Holding onto the penetrating partner’s shoulders can help with stability.

5. The Reverse Cowgirl Lift (Thighs & Core Workout)

Calories Burned: 200–300 per 30 minutes

Why It Works:

  • Burns calories fast due to intense leg and core engagement.
  • Strengthens hamstrings, quads, and lower abs.

How to Do It:

  • The penetrating partner lies on their back.
  • The receiving partner straddles them, facing away.
  • Instead of just bouncing, the receiving partner engages their legs and core to lift and lower themselves slowly.

Tip: Holding onto the partner’s legs or thighs adds stability.

6. The Standing Wrap (Full-Body & Cardio Burn)

Calories Burned: 180–250 per 30 minutes

Why It Works:

  • Engages arms, legs, and core for balance.
  • Builds stamina and endurance.

How to Do It:

  • The penetrating partner stands while the receiving partner wraps their legs around their partner’s waist.
  • The penetrating partner supports their partner’s weight and thrusts while standing.
  • The receiving partner uses their core and legs to stay lifted.

Tip: A wall or bedpost can help with balance.

7. The Doggy Sprint (Lower Body Powerhouse)

Calories Burned: 200–250 per 30 minutes

Why It Works:

  • Strengthens legs, core, and glutes for both partners.
  • Builds stamina and endurance with increased movement.

How to Do It:

  • Assume the classic doggy-style position.
  • Instead of slow movements, the penetrating partner engages in rapid thrusting to increase heart rate.
  • The receiving partner can contract their glutes with each movement for extra burn.

Tip: Adding deep, slow thrusts between sprints creates an intense workout.

8. The Yoga Stretch (Flexibility & Core Strength)

Calories Burned: 120–180 per 30 minutes

Why It Works:

  • Enhances flexibility and deep penetration.
  • Activates core, back, and thigh muscles.

How to Do It:

  • The receiving partner lies on their back and lifts their legs over their head (similar to a yoga plow pose).
  • The penetrating partner enters from the front and controls movement.

Tip: The receiving partner should focus on breathing and core engagement to maintain the stretch.

Final Thoughts

Sex can be a fun, intense workout when you incorporate high-energy positions that engage multiple muscle groups. Whether you’re looking to burn calories, improve endurance, or build strength, these fitness-focused positions offer the perfect balance of pleasure and exercise.

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