Welcome to the High Knees Calories Burned Calculator! This tool helps you quickly estimate how many calories you burn during a session of high knees. Whether you’re working out at moderate or vigorous intensity, this calculator makes it easy to measure your effort based on time, weight, and intensity level. Enter your details to get an instant result, or keep reading to explore the formula, parameters, and a worked example.
Understanding the Formula
The calculator uses a standard equation for calorie expenditure:
Calories Burned = Duration in minutes × (MET × 3.5 × Weight in kg) ÷ 200
Variables:
- Duration: Time spent performing high knees, measured in minutes.
-
MET (Metabolic Equivalent of Task):
- Moderate Intensity: 3.8 METs
- Vigorous Intensity: 8.0 METs
- Weight in kg: Your body weight in kilograms.
Supporting Formula (Weight Conversion):
If you know your weight in pounds:
Weight in kg = Weight in lbs ÷ 2.20462
In simpler terms, the formula multiplies your workout time with how hard you’re working (intensity level) and your body weight to give an accurate estimate of calories burned.
Parameters Explained
Duration
This is the length of your workout. A longer session naturally burns more calories, whether you’re exercising for 5 minutes or a full half-hour.
MET Value
The MET reflects the energy cost of physical activity. Moderate high knees (like in a warm-up) use 3.8 METs, while a vigorous pace (like in HIIT training) uses 8.0 METs.
Weight
Your body weight plays a major role in calorie expenditure. Heavier individuals typically burn more calories performing the same activity compared to lighter individuals.
How to Use the High Knees Calories Burned Calculator — Step-by-Step Example
Let’s say you want to know how many calories you burned during a vigorous high knees workout.
- Duration: 15 minutes
- Weight: 160 lbs (convert to kg → 160 ÷ 2.20462 = 72.6 kg)
- MET: 8.0 (vigorous intensity)
Now, apply the formula:
Calories Burned = 15 × (8.0 × 3.5 × 72.6) ÷ 200
Calories Burned = 15 × (2034.48) ÷ 200
Calories Burned = 15 × 10.17
Calories Burned = 152.55 calories
So, a 160-lb person doing 15 minutes of vigorous high knees will burn around 153 calories.
Additional Information
Here’s a quick table showing approximate calories burned for different durations and intensities (based on a 70 kg person):
| Duration (minutes) | Moderate (3.8 METs) | Vigorous (8.0 METs) |
|---|---|---|
| 5 minutes | 23 calories | 49 calories |
| 10 minutes | 46 calories | 97 calories |
| 20 minutes | 92 calories | 194 calories |
| 30 minutes | 138 calories | 291 calories |
FAQs
The calculator gives a close estimate based on standard formulas, but actual results vary depending on fitness level, form, and metabolism.
If you’re casually doing high knees as part of a warm-up, use moderate (3.8 METs). For fast, high-effort movements like HIIT, use vigorous (8.0 METs).
This specific calculator is designed for high knees. For other exercises, you’ll need the relevant MET values.