High Knees Calorie Calculator — Calories Burned Doing High Knees
Calculate how many calories high knees burn based on your body weight, duration, and intensity. Uses MET-based formula from the Compendium of Physical Activities.
By Jonas Lindemann · Updated · How we build our calculators
1–3 min
5–10 min
15–30 min
High-Intensity Cardio
MET Value: 8 — Moderate Pace
High knees are classified as vigorous calisthenics in the Compendium of Physical Activities
94kcal
Calories Burned
562kcal/h
Per Hour
8MET
Metabolic Equivalent
9.37kcal/min
Per Minute
Exercise: Moderate Pace
Full-body cardio engaging hip flexors, quads, core, and cardiovascular system
This is approximately 4.69% of a 2000 kcal daily diet.
Note: Actual calorie burn varies ±15–20% based on individual fitness level, muscle mass, running form, and knee drive height. Values are based on the Compendium of Physical Activities (Ainsworth et al.).
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About the High Knees Calorie Calculator
Learn more about the calculator and its creator
Jonas
High knees are a common run warm-up drill and HIIT conditioning exercise. I built this calculator to give athletes an accurate, science-based calorie estimate for one of the most underrated cardio exercises.
High knees burn approximately 7–12 calories per minute — around 420–720 calories per hour for a 70 kg person, depending on intensity. At moderate pace (MET 8.0), a 70 kg person burns 9.3 calories per minute; at fast HIIT pace (MET 10.0), this rises to 11.7 calories per minute. Your exact burn depends on body weight, knee drive height, and pace.
Calories Burned by Duration and Body Weight (Moderate Pace)
The table below uses MET 8.0 for a steady moderate-pace high knees session. Heavier individuals burn more calories for the same duration:
| Duration | 60 kg (132 lb) | 70 kg (154 lb) | 80 kg (176 lb) | 90 kg (198 lb) |
|---|---|---|---|---|
| 1 minute | 8 cal | 9 cal | 11 cal | 12 cal |
| 5 minutes | 40 cal | 47 cal | 53 cal | 60 cal |
| 10 minutes | 80 cal | 93 cal | 107 cal | 120 cal |
| 20 minutes | 160 cal | 187 cal | 213 cal | 240 cal |
| 30 minutes | 240 cal | 280 cal | 320 cal | 360 cal |
Calorie Burn by Intensity Level
Intensity dramatically affects how many calories high knees burn per minute. The table below compares both intensity levels for a 70 kg person:
| Intensity | MET Value | Cal/min (70 kg) | Cal for 10 min | Cal for 30 min |
|---|---|---|---|---|
| Moderate Pace | 8.0 | 9.3 | 93 cal | 280 cal |
| Fast / HIIT Pace | 10.0 | 11.7 | 117 cal | 350 cal |
How the High Knees Calorie Calculator Works
The calculator uses the MET (Metabolic Equivalent of Task) method — the same approach used in the Compendium of Physical Activities published by Ainsworth et al. The formula is:
Example Calculation
Scenario: 75 kg person doing moderate-pace high knees for 10 minutes
1. Convert time: 10 min ÷ 60 = 0.167 hours
2. Apply formula: 8.0 × 75 × 0.167 = 100 calories
Why High Knees Burn More Calories Than Most Bodyweight Exercises
High knees are a dynamic, full-body cardiovascular exercise. Unlike isometric exercises such as planks (MET 3.5) or slow strength movements like squats (MET 3.5–5.0), high knees require continuous rhythmic movement of both legs, engaging:
- Hip flexors (driving the knee upward)
- Quadriceps and hamstrings (leg drive and deceleration)
- Core (stabilising torso rotation and posture)
- Cardiovascular system (sustained elevated heart rate)
- Calves and ankles (push-off mechanics)
The combination of lower-body power output and elevated heart rate gives high knees a MET value of 8.0–10.0, placing them in the same intensity bracket as running at a comfortable pace.
Input Parameters
-
1
Body Weight
Your body weight in kilograms (kg) or pounds (lbs). A heavier person burns more calories doing the same high knees workout for the same duration.
-
2
Duration
Total active high knees time in minutes. For HIIT formats, enter only your work interval time — not rest periods between sets.
-
3
Intensity Level
Moderate pace (MET 8.0) for a steady rhythm with knees to hip height. Fast / HIIT pace (MET 10.0) for maximum effort with knees driven to waist height or above.
Related Tools & Guides
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Burpee Calorie Calculator
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Mountain Climber Calorie Calculator
High-intensity alternative with similar MET values
High Knees Calorie Formula Explained
The science and math behind high knees calorie burn
High Knees vs Jumping Jacks: Calorie Comparison
Which exercise burns more calories? Full comparison with tables
Frequently Asked Questions
High knees burn approximately 7–12 calories per minute depending on intensity and body weight. At moderate pace (MET 8.0), a 70 kg person burns about 9.3 calories per minute. At fast HIIT pace (MET 10.0), this rises to approximately 11.7 calories per minute.
10 minutes of high knees burns approximately 70–120 calories depending on body weight and intensity. At moderate pace (MET 8.0), a 70 kg person burns about 93 calories; at fast HIIT pace (MET 10.0), approximately 117 calories.
100 high knees burn about 9–17 calories. At a moderate pace of about 80 reps per minute, 100 reps take roughly 75 seconds; at MET 8.0 that is about 10 calories for a 60 kg (132 lb) person, 12 calories at 70 kg (154 lb), 13 at 80 kg (176 lb) and 15 at 90 kg (198 lb). A faster HIIT pace (MET 10) finishes the reps sooner, so the total for 100 reps barely changes.
High knees and jumping jacks have similar MET values at moderate intensity, but high knees at HIIT pace (MET 10.0) slightly edge out jumping jacks (MET 8.0). The key difference is that high knees emphasize hip flexor drive and running mechanics, making them more sport-specific and slightly more demanding at maximum effort.
High knees use a MET value of 8.0 for moderate pace and 10.0 for fast or HIIT pace, consistent with vigorous calisthenics in the Compendium of Physical Activities (Ainsworth et al.). The formula is: Calories = MET × Weight (kg) × Time (hours).
Yes — high knees are one of the most calorie-efficient bodyweight exercises available. At MET 8.0–10.0, they burn more calories per minute than push-ups (MET 3.8), squats (MET 5.0), and planks (MET 3.5), and are comparable to running at moderate pace. A 20-minute high knees session burns roughly 190–230 calories for a 70 kg person.
How many calories do high knees burn per minute?
How many calories do 10 minutes of high knees burn?
How many calories do 100 high knees burn?
Do high knees burn more calories than jumping jacks?
What MET value is used for high knees?
Are high knees good for burning calories?
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