Enter your weight and the duration of your hill sprints into the calculator to estimate the number of calories burned.

Hill Sprints Calories Burned Formula

The formula used to estimate the calories burned during hill sprints is based on the MET (Metabolic Equivalent of Task) value for the activity:

Calories Burned = (MET * 3.5 * Weight in kg / 200) * Duration in minutes


  • Weight is the body weight in pounds (lbs).
  • Duration is the time spent doing hill sprints in minutes.
  • MET is the Metabolic Equivalent of Task, which is a unit that estimates the energy used by the body during physical activity, compared to resting metabolism. For hill sprints, the MET value is approximately 15.

To calculate the calories burned, first convert the weight from pounds to kilograms by dividing by 2.2. Then, multiply the MET value by 3.5, by the weight in kilograms, and then by the duration in minutes. Finally, divide the result by 200 to estimate the total calories burned.

What are Hill Sprints?

Hill sprints are a high-intensity interval training (HIIT) exercise where individuals run at maximum effort up a hill for a short period of time, followed by a period of rest or light activity. This type of workout is known for its effectiveness in building strength, speed, and cardiovascular fitness, as well as for burning a high number of calories in a short duration.

How to Calculate Calories Burned During Hill Sprints?

The following steps outline how to calculate the calories burned during hill sprints:

  1. Enter your weight in pounds.
  2. Enter the duration of your hill sprints in minutes.
  3. Use the provided formula to calculate the calories burned.
  4. Click the “Calculate” button to see the estimated calories burned.
  5. Use the “Reset” button to clear the fields and perform a new calculation.

Example Problem:

Let’s say you weigh 150 pounds and you do hill sprints for 30 minutes. Here’s how you would calculate the calories burned:

Weight in kg = 150 lbs / 2.2 = 68.18 kg

Calories Burned = (15 * 3.5 * 68.18 / 200) * 30 = 536.35 calories