Calories Burned Mountain Climbers
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About mountain climbers
Mountain climbers land in one of the highest rated rows of the whole conditioning table, code 02214 at 11.0 METs, sharing it with burpees and squat jumps. That rating describes interval pace: knees driving hard, no pause between them, 12.9 calories a minute for a 155 lb person. Slow the same movement to a controlled crawl and it drops to something nearer 3.8. Reps are what most people count, so this page treats each knee drive as one rep at about 80 a minute, a pace you can hold for a minute or two rather than a sprint.
Calories Burned by Body Weight
Calories burned per 30 minutes of mountain climbers at moderate intensity (MET 11)
| Body Weight | Calories Burned |
|---|---|
| 120 lbs (54 kg) | 299 cal |
| 140 lbs (64 kg) | 349 cal |
| 155 lbs (70 kg)Reference | 387 cal |
| 170 lbs (77 kg) | 424 cal |
| 185 lbs (84 kg) | 462 cal |
| 200 lbs (91 kg) | 499 cal |
| 220 lbs (100 kg) | 549 cal |
Calories Burned by Duration
Calories burned at 155 lbs body weight, moderate intensity
| Duration | Calories Burned |
|---|---|
| 15 minutes | 193 cal |
| 30 minutesReference | 387 cal |
| 45 minutes | 580 cal |
| 60 minutes | 773 cal |
| 90 minutes | 1160 cal |
Calories by Intensity
Different intensities burn different calories. MET (Metabolic Equivalent) measures exercise intensity.
Food Equivalent
30 minutes of mountain climbers burns enough calories to offset:
Based on 387 calories burned (30 min at 155 lbs)
Tips for Mountain Climbers
- Keep the hips level with the shoulders, riding them high turns the move into a knee tuck and takes the trunk out of it
- Plant the hands under the shoulders and push the floor away, sinking between the shoulder blades is what makes the wrists ache
- Drive the knee toward the opposite elbow when you want the obliques in on it
- Land on the ball of the foot quietly, a loud climber is usually a bouncing hip
- Twenty to thirty seconds is a working set, and past a minute the form goes and you are training the floor rather than yourself