High knees is a vigorous, plyometric, bodyweight exercise used in many cardiovascular and high-intensity training programs. This dynamic movement involves running in place while aggressively driving the knees toward the chest, engaging multiple muscle groups simultaneously. Because it recruits the core, hip flexors, and lower body muscles, it is an effective way to elevate heart rate quickly. Understanding the energy expenditure associated with this exercise provides clarity for individuals seeking metrics to manage fitness goals.
Estimated Calorie Burn for High Knees
The most standardized way to measure the energy cost of high knees is through its Metabolic Equivalent of Task (MET) value, which compares the energy expenditure of an activity to the energy expended at rest. High knees are classified as a high-intensity activity, typically ranging from 8.0 METs for a moderate effort to 12.0 METs for a maximum, vigorous pace. Using these established MET values allows for an estimation of the calories burned per minute based on an individual’s body weight.
For a person weighing 150 pounds (approximately 68 kilograms), a 10-minute session of high knees at a moderate intensity (8 METs) would burn around 95 calories. Pushing the intensity to a vigorous level (12 METs) for the same 10-minute period can increase the burn to approximately 143 calories. This demonstrates the direct relationship between exercise intensity and caloric output for a fixed body weight.
A heavier individual, such as one weighing 200 pounds (91 kilograms), expends more energy due to the increased mass being displaced. This person performing 10 minutes of moderate high knees (8 METs) would burn closer to 127 calories. Increasing the effort to a vigorous pace (12 METs) would push this expenditure up to approximately 191 calories for the 10-minute duration.
Key Variables Affecting Energy Expenditure
The calculated estimates represent a general range, but the actual number of calories burned varies based on several physiological and execution factors. Body weight is the single largest determinant of energy use during a weight-bearing exercise like high knees. Moving a larger body mass requires a greater amount of energy expenditure.
Exercise intensity is another primary variable, which is determined by both the speed and the height of the knee lift. A faster cadence and lifting the knees closer to the chest—thereby increasing the range of motion and overall work—results in a higher MET value and a greater caloric expenditure. Maintaining a high tempo throughout a session is more taxing on the cardiovascular and muscular systems, forcing the body to consume more oxygen and fuel.
An individual’s metabolic rate and overall fitness level also influence the efficiency of energy use. People with a higher percentage of muscle mass tend to have a higher basal metabolic rate, meaning they burn more calories even at rest. As an individual becomes more conditioned, their body may become more efficient at performing the high-knees movement, potentially requiring less energy for the same output.
Integrating High Knees into a Fitness Routine
To maximize the calorie-burning potential of high knees, the exercise is best utilized within a High-Intensity Interval Training (HIIT) protocol rather than steady-state cardio. Interval training involves alternating short bursts of maximum effort high knees with brief recovery periods, which keeps the heart rate elevated and maximizes intensity. This style of training triggers Excess Post-exercise Oxygen Consumption (EPOC), where the body continues to burn calories at an elevated rate after the workout is complete.
For example, a person could perform 30 seconds of vigorous high knees followed by 30 seconds of marching in place or rest, repeating this cycle for a set duration. This intermittent approach is more effective for high caloric output in a short timeframe than maintaining a single, less intense pace. For practical use, proper form is necessary to prevent injury and ensure sustained use.
It is important to land softly on the balls of the feet and avoid a heavy, pounding motion to protect the joints. Engaging the core muscles by keeping the torso upright and stable helps to prevent slouching and maintains the proper mechanics of the movement. Focusing on these elements of form and utilizing an interval structure maximizes the benefits of high knees.