How many calories does high-impact aerobics burn?

At 8 METs, a 70 kg person uses about 280 kcal in thirty minutes. Energy use scales with body weight, so a 90 kg person uses roughly a third more for the same session.

What is the MET value for high-impact aerobics?

8 METs, listed under Compendium code 02006. A MET is a multiple of resting metabolic rate.

Should I subtract my resting metabolism?

If you are adding this to a maintenance figure that already includes rest, yes. The net figure removes the roughly one MET-hour per hour your body would have spent anyway, which for high-impact aerobics leaves about 88 per cent of the gross total.

Why does body weight change the answer?

A MET value is energy per kilogram of body mass, so the same activity costs more for a heavier body. That is why weight is an input rather than an assumption, and why generic calories-burned figures without a weight are close to meaningless.

How accurate is this figure?

It is an estimate from a population average. Published comparisons against indirect calorimetry find individual discrepancies of twenty to thirty per cent, so use it to compare activities rather than as a ledger to eat back.

Calories burned high-impact aerobics

Work out how much energy high-impact aerobics uses for your body weight and how long you do it. The figure comes from the activity’s metabolic equivalent, published in the Compendium of Physical Activities.

Result

These are estimates from population-level equations, not a measurement of you and not medical advice. Individual results vary widely. Talk to a doctor or a registered dietitian before making significant changes to how you eat or train.

The MET value and where it comes from

MET value: 8
Compendium code: 02006
Listed as: Aerobic dance, high impact, vigorous effort
Category: Gym and studio

A MET is a multiple of resting metabolic rate, defined as an oxygen uptake of 3.5 millilitres per kilogram per minute. At 8 METs, high-impact aerobics costs roughly 8 times what your body spends at rest.

kcal = MET × kg × h
     = 8 × weight × hours

net of resting:
kcal = (8 − 1) × weight × hours

Source: Herrmann SD, Willis EA, Ainsworth BE, et al. "2024 Adult Compendium of Physical Activities." Journal of Sport and Health Science 13(1), 2024, pp. 6–12. MET values are population averages; roughly 18% of Compendium entries are estimated rather than measured.

Your body spends energy whether or not you do high-impact aerobics. The net figure removes that baseline, and it is the honest number if you are adding this on top of a maintenance estimate.

Read the result as approximate. Published comparisons of MET-derived estimates against indirect calorimetry commonly find individual discrepancies of twenty to thirty per cent, and high-impact aerobics is no exception.

Calories burned by body weight and duration

Gross energy in kilocalories. Read across from your weight and down from your duration. A 70 kg person uses about 560 kcal an hour, of which roughly 490 is above what resting would have cost.

Calories burned by body weight and duration
Body weight	15 min	20 min	30 min	45 min	60 min	90 min
55 kg	110	147	220	330	440	660
65 kg	130	173	260	390	520	780
75 kg	150	200	300	450	600	900
85 kg	170	227	340	510	680	1,020
95 kg	190	253	380	570	760	1,140
110 kg	220	293	440	660	880	1,320

Compared with related activities

Energy used per thirty minutes at 70 kg, so the activities are directly comparable.

Comparison with related activities
Activity	METs	kcal / 30 min
High-impact aerobics	8	280
Low-impact aerobics	4.8	168
Step aerobics	5.5	193
HIIT	11	385
Jump rope	11.8	413
Circuit training	6	210

Questions

How many calories does high-impact aerobics burn?: At 8 METs, a 70 kg person uses about 280 kcal in thirty minutes. Energy use scales with body weight, so a 90 kg person uses roughly a third more for the same session.
What is the MET value for high-impact aerobics?: 8 METs, listed under Compendium code 02006. A MET is a multiple of resting metabolic rate.
Should I subtract my resting metabolism?: If you are adding this to a maintenance figure that already includes rest, yes. The net figure removes the roughly one MET-hour per hour your body would have spent anyway, which for high-impact aerobics leaves about 88 per cent of the gross total.
Why does body weight change the answer?: A MET value is energy per kilogram of body mass, so the same activity costs more for a heavier body. That is why weight is an input rather than an assumption, and why generic calories-burned figures without a weight are close to meaningless.
How accurate is this figure?: It is an estimate from a population average. Published comparisons against indirect calorimetry find individual discrepancies of twenty to thirty per cent, so use it to compare activities rather than as a ledger to eat back.