100 Step-Ups: How Many Calories Do You Burn?
Find out exactly how many calories 100 step-ups burn based on body weight and variation. Includes tables for low box, standard, and weighted step-up versions.
100 step-ups burn approximately 29–111 calories depending on your body weight and which variation you perform. For a 70 kg person, the expected calorie burn is:
- Low Box Step-Up: ~37 calories
- Standard Step-Up: ~58 calories
- Weighted Step-Up: ~78 calories
These estimates use the MET (Metabolic Equivalent of Task) formula. Use our Step-Up Calorie Calculator to get a result personalised to your exact weight and variation.
Calories Burned Doing 100 Step-Ups by Body Weight
The tables below break down calorie burn for 100 reps across all three variations and six common body weights.
Low Box Step-Up (MET 5.0, 16 reps/min)
Active time for 100 reps: 100 ÷ 16 ÷ 60 = 0.1042 hours (6.25 minutes)
| Body Weight | Calories Burned |
|---|---|
| 55 kg (121 lb) | 28.6 cal |
| 60 kg (132 lb) | 31.3 cal |
| 70 kg (154 lb) | 36.5 cal |
| 80 kg (176 lb) | 41.7 cal |
| 90 kg (198 lb) | 46.9 cal |
| 100 kg (220 lb) | 52.1 cal |
Standard Step-Up (MET 7.0, 14 reps/min)
Active time for 100 reps: 100 ÷ 14 ÷ 60 = 0.1190 hours (7.1 minutes)
| Body Weight | Calories Burned |
|---|---|
| 55 kg (121 lb) | 45.8 cal |
| 60 kg (132 lb) | 50.0 cal |
| 70 kg (154 lb) | 58.3 cal |
| 80 kg (176 lb) | 66.7 cal |
| 90 kg (198 lb) | 75.0 cal |
| 100 kg (220 lb) | 83.3 cal |
Weighted Step-Up (MET 8.0, 12 reps/min)
Active time for 100 reps: 100 ÷ 12 ÷ 60 = 0.1389 hours (8.3 minutes)
| Body Weight | Calories Burned |
|---|---|
| 55 kg (121 lb) | 61.1 cal |
| 60 kg (132 lb) | 66.7 cal |
| 70 kg (154 lb) | 77.8 cal |
| 80 kg (176 lb) | 88.9 cal |
| 90 kg (198 lb) | 100.0 cal |
| 100 kg (220 lb) | 111.1 cal |
How Long Does It Take to Do 100 Step-Ups?
The time to complete 100 reps varies by variation, as each type is performed at a different pace:
| Variation | Reps per Minute | Time for 100 Reps |
|---|---|---|
| Low Box Step-Up | ~16 reps/min | ~6.3 minutes |
| Standard Step-Up | ~14 reps/min | ~7.1 minutes |
| Weighted Step-Up | ~12 reps/min | ~8.3 minutes |
These figures represent continuous active movement time — they do not include rest periods between sets. In practice, 100 reps might be split across 4–5 sets of 20–25 reps each, with 60–90 seconds of rest between sets, making the total workout time 15–25 minutes.
How Do 100 Step-Ups Compare to Other Exercises?
100 step-ups are a moderate-to-vigorous calorie-burning activity. For context, a 70 kg person completing 100 reps of other common gym exercises burns:
| Exercise | 100 Reps (70 kg) | Notes |
|---|---|---|
| Glute Bridge (standard) | 20.4 cal | Floor-based, posterior chain |
| Lunge (moderate) | ~23–50 cal | MET 3.5–5.0, varies by pace |
| Standard Step-Up | 58.3 cal | Unilateral, low-impact |
| Box Jump | ~58–97 cal | Plyometric, higher impact |
| Burpee | ~130 cal | Full-body, high intensity |
Step-ups burn roughly 2.5× more calories than 100 glute bridges and sit on par with moderate box jumps — without the joint stress of jumping. This makes them an excellent choice for rehab, beginners, or anyone seeking unilateral leg work with meaningful calorie expenditure.
Tips for Maximising Calories Burned Per Set
To increase the metabolic demand of your step-up sets without changing the rep count:
1. Add weight progressively Progressing from bodyweight to dumbbells or a vest increases MET from 7.0 to 8.0. Over 100 reps, this adds roughly 20 extra calories for a 70 kg person.
2. Use a taller box A 24" box demands more vertical displacement than an 18" box, increasing work per rep. Ensure the height is appropriate for your fitness level to avoid injury.
3. Pause at the top Holding the top position for 1–2 seconds extends active time per rep and increases glute engagement. This can add roughly 10–15% to total calorie burn over 100 reps.
4. Reduce rest between sets Shorter rest intervals (30–45 seconds vs 90 seconds) keep your heart rate elevated between sets, adding cardiovascular calorie burn on top of the muscular component.
5. Alternate legs or go unilateral Performing 50 reps per leg (or 100 on one leg) increases unilateral demand and can elevate metabolic cost compared to alternating every rep.
The Calorie Formula Used
All values in this article use the MET formula:
Calories = MET × Weight (kg) × (Reps ÷ Reps_per_minute ÷ 60)
For 100 Standard Step-Ups at 70 kg:
Calories = 7.0 × 70 × (100 ÷ 14 ÷ 60) = 7.0 × 70 × 0.1190 = 58.3 kcal
For the most accurate personalised result, use our Step-Up Calorie Calculator.
Related Guides
- Step-Up Calorie Formula — Full breakdown of MET values and the calculation method
- Step-Ups vs Lunges: Calories Burned — Which unilateral exercise burns more?
- Step-Up Calorie Calculator — Personalised result for any rep count
- Lunge Calorie Calculator — Compare with another unilateral lower-body option
- Box Jump Calorie Calculator — Plyometric comparison