High knees is a cardiovascular movement where you run in place, driving your knees toward your chest. This exercise elevates your heart rate quickly, making it a popular component of many fitness routines. Calculating the exact caloric expenditure is complex, as the calorie burn is always an estimation dependent on personal metrics and performance intensity.
Calculating the Baseline Calorie Burn
Caloric expenditure is standardized using the Metabolic Equivalent of Task (MET), which represents the ratio of the working metabolic rate to the resting metabolic rate. High knees are assigned a high MET value, generally ranging from 8.0 to 12.0, depending on the effort level. A MET value of 1.0 represents the energy expended while sitting quietly.
For a person weighing 150 pounds, performing high knees at a moderate pace (around 9.0 METs) burns approximately 90 calories in 10 minutes. Increasing the intensity to a vigorous pace (10.0 to 12.0 METs) raises the expenditure significantly. At this level, a 150-pound person can expect to burn between 100 and 120 calories for every 10 minutes of continuous effort, translating to 600 to 720 calories per hour.
Key Variables Affecting Expenditure
The actual number of calories burned deviates from the baseline estimate based on individual physiological factors. Body weight is the most significant variable because the energy required to move mass is directly proportional to that mass. A heavier person must expend more energy to perform the same movement, resulting in a higher total calorie burn for the same duration and intensity.
The duration of the exercise also influences the total caloric output, as a longer session increases the total volume of work performed. Beyond the immediate calorie burn, the individual’s cardiorespiratory fitness level plays a role, especially concerning the afterburn effect, known as Excess Post-exercise Oxygen Consumption (EPOC). EPOC is the elevated rate of oxygen consumption following intense exercise as the body restores itself to a pre-exercise state.
Higher intensity exercise leads to a greater EPOC response, meaning the body continues to burn calories at an accelerated rate after the workout concludes. Individuals with a higher level of cardiorespiratory fitness may have a reduced EPOC response compared to less fit individuals, because their bodies are more efficient at recovery.
Actionable Steps to Maximize Calorie Output
To maximize the caloric expenditure from high knees, focus on manipulating the intensity and the overall structure of the workout. The most immediate way to increase the burn is by increasing the speed and the height of the knee lift. Driving the knees up to hip level or higher while maintaining a rapid pace forces the muscles to work harder and increases the heart rate, pushing the exercise into the highest MET ranges.
Integrating high knees into a High-Intensity Interval Training (HIIT) protocol is the most effective programming strategy for maximizing output. HIIT involves alternating short bursts of near-maximal effort with brief rest or low-intensity recovery periods. A common work-to-rest ratio for intense bodyweight movements like high knees is 2:1, such as 30 seconds of work followed by 15 seconds of rest, which ensures the intensity remains high across multiple sets.
Maintaining proper form is essential because it ensures maximum muscle recruitment, particularly in the core, glutes, and hip flexors, which are the primary movers. Keeping the core engaged, the chest lifted, and the arms pumping in sync with the legs prevents energy leakage and ensures the effort is directed toward the target muscles. Sacrificing technique for speed can decrease the efficiency of the movement, ultimately reducing the total calories burned and increasing the risk of injury.