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Bodyweight Cardio Calories Burned Calculator

How many calories does bodyweight cardio burn? Jumping jacks, high knees, and mountain climbers burn 490-590 calories per hour. Burpees and intense HI

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Your Results

147
Total Calories Burned
9.8
cal/min
8.0
MET Score
120
MET·min

Food Equivalence

🍎
1.5
Apple
🍌
1.4
Banana
🍫
0.7
Energy Bar
🥤
1.1
Sports Drink

Projection: If You Do This Regularly

3x
1x3x5x7x
441
Weekly
1,910
Monthly
0.5 lbs
Fat Lost / Month
7%of daily goal

per session

Quick Answer: How many calories does bodyweight cardio burn? Jumping jacks, high knees, and mountain climbers burn 490-590 calories per hour. Burpees and intense HIIT circuits can burn 610-735 calories per hour with no equipment needed.

How Many Calories Does Bodyweight Cardio Burn?

This calculator uses scientifically validated MET (Metabolic Equivalent of Task) values from the 2024 Compendium of Physical Activities to calculate accurate calorie burn estimates for bodyweight cardio.

Benefits of Bodyweight Cardio

No Equipment Required
Full Body Conditioning
Metabolic Boost
Improved Coordination
Can Do Anywhere

Pro Tips

✓Keep a strong core during mountain climbers
✓Land softly on your toes during jumping jacks
✓Maintain consistent rhythm for sustained calorie burn
✓Combine exercises into circuits for maximum effect

Related Activities

CrossfitAerobics Calories BurnedRunning Walking Calories Burned
Data source: 2024 Revised Compendium of Physical Activities.

This calculator is for informational and personal journaling purposes only. It is not a substitute for professional guidance. Estimates are based on published MET values and may vary by individual.

Bodyweight Cardio FAQ

Manish Kumar

Verified By

Manish Kumar

NASM-Certified Personal Trainer (CPT)