Enter your body weight and total knee drives to calculate your calories burned doing high knees. At a moderate pace, a 155 lb person burns about 6.5 calories per 100 high knees.
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High Knees Calories Burned Formula
The calculator has a basic mode for body weight and knee drives, plus an advanced mode for body weight, time, and pace.
Basic formula:
C = BW * HK * 0.00093
Advanced formula:
C = T * BW * F * 0.0175
Variables:
- C = calories burned
- BW = body weight in kilograms
- HK = total knee drives
- T = workout time in minutes
- F = pace factor based on knee-drive speed
Basic mode uses a moderate pace of 160 knee drives per minute, which gives the per-drive factor of 0.00093. Advanced mode adjusts the pace factor as your knee-drive speed increases.
High Knees Calorie Chart
These values use a moderate pace of 160 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.
- For basic mode, enter your total knee drives.
- For advanced mode, enter your duration and pace in knee drives per minute.
- Click calculate to get your calories burned.
Example
A person who weighs 70 kg and completes 300 high knees at a moderate pace burns:
C = 70 * 300 * 0.00093 = 19.53
That workout burns 19.53 calories.
