10 Minutes of High Knees Calories: How Much Do You Burn?
Exactly how many calories does 10 minutes of high knees burn? Includes calorie tables by body weight and intensity, HIIT vs steady-state comparison, and tips for maximising your burn.
10 minutes of high knees burns approximately 80–133 calories depending on your body weight and pace. At moderate pace (MET 8.0), a 70 kg person burns about 93 calories in 10 minutes. At fast HIIT pace (MET 10.0), this rises to approximately 117 calories.
Use our High Knees Calorie Calculator to get an instant result based on your exact weight and intensity.
Calories Burned Doing 10 Minutes of High Knees
At moderate pace (MET 8.0)
| Body Weight | Calories in 10 Minutes |
|---|---|
| 55 kg (121 lb) | 73 cal |
| 60 kg (132 lb) | 80 cal |
| 65 kg (143 lb) | 87 cal |
| 70 kg (154 lb) | 93 cal |
| 75 kg (165 lb) | 100 cal |
| 80 kg (176 lb) | 107 cal |
| 90 kg (198 lb) | 120 cal |
| 100 kg (220 lb) | 133 cal |
At fast / HIIT pace (MET 10.0)
| Body Weight | Calories in 10 Minutes |
|---|---|
| 55 kg (121 lb) | 92 cal |
| 60 kg (132 lb) | 100 cal |
| 65 kg (143 lb) | 108 cal |
| 70 kg (154 lb) | 117 cal |
| 75 kg (165 lb) | 125 cal |
| 80 kg (176 lb) | 133 cal |
| 90 kg (198 lb) | 150 cal |
| 100 kg (220 lb) | 167 cal |
How the Calorie Calculation Works
These figures use the MET (Metabolic Equivalent of Task) formula from the Compendium of Physical Activities:
Calories = MET × Weight (kg) × Time (hours)
For a 70 kg person doing 10 minutes at moderate pace (MET 8.0):
8.0 × 70 × (10 ÷ 60) = 93.3 calories
MET 8.0 places high knees in the vigorous-intensity category — equivalent to running at approximately 8 km/h. See the full explanation in our High Knees Calorie Formula guide.
10 Minutes of High Knees in a HIIT Format
Most people don't do high knees for 10 continuous minutes. Instead, they use them in HIIT circuits with work/rest intervals. Here's how calories compare between continuous and interval formats:
Continuous vs HIIT: 10 minutes total time (70 kg)
| Format | Active Time | Calories |
|---|---|---|
| 10 min continuous (moderate) | 10 min | 93 cal |
| 10 min continuous (HIIT pace) | 10 min | 117 cal |
| 20 sec on / 10 sec off × 20 rounds | 6.7 min active | 78 cal (HIIT pace) |
| 30 sec on / 30 sec off × 10 rounds | 5 min active | 58 cal (HIIT pace) |
| Tabata (20 sec on / 10 sec off × 8) | 2.7 min active | 31 cal (HIIT pace) |
When comparing formats, continuous high knees for 10 minutes burns more total calories than most interval protocols in the same time window, because active time is higher. However, HIIT formats create a greater post-exercise oxygen consumption (EPOC) effect, which contributes additional calorie burn for 1–2 hours after the session.
What Does 10 Minutes of High Knees Feel Like?
For reference, here's what to expect at each intensity:
Moderate pace (MET 8.0)
- Knees to approximately hip height
- Steady, rhythmic breathing
- Heart rate approximately 130–150 bpm for most adults
- Can sustain for 10–15 minutes without stopping
- Good for general cardio and warm-ups
Fast / HIIT pace (MET 10.0)
- Knees driven toward waist height or above
- Hard, laboured breathing
- Heart rate above 160–180 bpm
- Difficult to sustain for more than 2–3 minutes continuously
- Best used in short bursts within a HIIT circuit
Calories for Other Common High Knees Durations
Using moderate pace (MET 8.0) for a 70 kg person:
| Duration | Calories Burned |
|---|---|
| 1 minute | 9 cal |
| 2 minutes | 19 cal |
| 5 minutes | 47 cal |
| 10 minutes | 93 cal |
| 15 minutes | 140 cal |
| 20 minutes | 187 cal |
| 30 minutes | 280 cal |
Each additional minute of sustained high knees adds approximately 9 calories for a 70 kg person at moderate pace.
Is 10 Minutes of High Knees Enough to Burn Fat?
10 minutes burns 80–133 calories — which is meaningful but modest. To put this in context:
- A small chocolate bar (~200 kcal) requires approximately 21 minutes of moderate high knees to offset
- To create a 500 kcal daily deficit from high knees alone would require roughly 54 minutes per day for a 70 kg person
- As part of a mixed cardio routine, 10 minutes of high knees is an excellent warm-up contribution or circuit component
The most effective strategy: use high knees as part of a broader HIIT circuit that includes burpees, jumping jacks, and mountain climbers. This keeps heart rate elevated throughout and maximises total calorie expenditure in a short session.
Related Guides
- High Knees Calorie Formula — The complete science behind high knees calorie burn
- 100 High Knees Calories — How much a single set of 100 reps burns
- High Knees vs Jumping Jacks Calories — Which exercise burns more?
- High Knees Calorie Calculator — Personalised calorie estimate
- Mountain Climber Calorie Calculator — Similar high-intensity bodyweight exercise
- Jumping Jack Calorie Calculator — Compare with jumping jacks