Estimate calories burned by high knees from your body weight and the number of high knees or minutes, or find how many high knees burn a calorie goal.
Related Calculators
High Knees Calories Burned Formula
The calculator estimates calories from a count of high knees, from minutes of high knees, for a calorie goal, or for a work/rest interval session.
Count-based formula:
Time-based formula:
Variables:
- C = calories burned
- BW = body weight in kilograms
- HK = total knee drives
- T = workout time in minutes
- F = intensity in METs (8 for vigorous high knees)
The count-based factor of 0.00093 assumes 8 METs at about 150 knee drives per minute. Change the pace or intensity in the calculator to adjust it.
High Knees Calorie Chart
These values use the count-based factor of 0.00093 (8 METs at about 150 knee drives per minute).
| Body Weight | Calories per 100 High Knees | Calories per 500 High Knees |
|---|---|---|
| 120 lb (54.4 kg) | 5.1 | 25.3 |
| 155 lb (70.3 kg) | 6.5 | 32.7 |
| 185 lb (83.9 kg) | 7.8 | 39.0 |
| 200 lb (90.7 kg) | 8.4 | 42.2 |
What Are High Knees?
High knees are a running-in-place drill where each step drives the knee upward quickly. The movement is common in warm-ups, conditioning circuits, interval training, and footwork sessions. High knees challenge the hip flexors, quads, glutes, calves, and core while also raising step rate and heart rate.
Common High Knees Pace
- Light pace: about 100 knee drives per minute
- Moderate pace: about 160 knee drives per minute
- Fast pace: about 220 knee drives per minute
How to Calculate Calories Burned During High Knees
- Enter your body weight.
- To use a count, enter your total number of high knees.
- To use time, choose calories from minutes of high knees and enter your active minutes.
- Click calculate to get your calories burned.
Example
A person who weighs 70 kg and completes 300 high knees at a moderate pace burns:
That workout burns about 19.5 calories. The calculator shows 19.6 kcal because it uses the unrounded factor.
