Calories Burned Doing Mountain Climbers: Chart by Weight and Calculator
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This page shows estimated calories burned doing mountain climbers for a typical adult based on the Adult Compendium of Physical Activities. The table uses a standard formula to calculate these values.
Keep in mind that these numbers are just estimates. Your actual calorie burn varies depending on your fitness level, exercise technique, body composition, and how hard you actually work. Fitness trackers also rely on estimates, so no method is perfect. If you are an older adult, a separate Older Adult Compendium exists with different values.
Calories burned in 30 minutes
Estimated kilocalories (kcal) for 30 minutes of each activity, by body weight.
| Activity (Compendium) | MET | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|---|
| High intensity interval exercise, burpees, mountain climbers, squat jumps, Tabata, vigorous effort (code 02214) | 11.0 | 314 | 393 | 472 | 550 | 629 |
By duration
For the row “High intensity interval exercise, burpees, mountain climbers, squat jumps, Tabata, vigorous effort” (11.0 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 157 | 196 | 236 | 275 | 314 |
| 30 min | 314 | 393 | 472 | 550 | 629 |
| 45 min | 472 | 589 | 707 | 825 | 943 |
| 60 min | 629 | 786 | 943 | 1100 | 1257 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. High intensity interval exercise, burpees, mountain climbers, squat jumps, Tabata, vigorous effort: 11.0 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 393 kcal.
Which row is you?
The table provides a single category for mountain climbers, classified under high intensity interval exercise with a vigorous effort. Because mountain climbers are generally performed as a demanding movement, the data reflects a high exertion level rather than a casual pace. To use the table, simply find the column that closely matches your current body weight. If you perform this exercise at a slower pace or take frequent breaks, your actual energy expenditure will fall below the listed estimate.
What changes the real number
- How fast you move your legs during each active set.
- The length and frequency of your rest periods between intervals.
- Your individual body composition and current cardiovascular fitness level.
- How strictly you maintain a flat back and engaged core.
Practical tips
- Keep your shoulders directly over your wrists to protect your joints.
- Pace yourself during longer intervals rather than sprinting and stopping early.
- Log your active time only, excluding the minutes you spend resting between sets.
About these numbers. MET values describe the average energy cost of an activity for adults; your own burn can be noticeably higher or lower. The values include resting energy use, so the extra calories from exercise are a little lower than the total shown. A separate Older Adult Compendium exists for people aged 60 and over.
Compare with similar activities
When to stop and see a doctor
- Sudden or severe pain in your wrists, elbows, or shoulders.
- Chest pressure, dizziness, or feeling like you might faint.
- Sharp lower back pain while driving your knees forward.
This page is general information, not medical advice. If you have a heart condition, high blood pressure, joint problems, are pregnant or have been inactive for a long time, talk to your doctor before starting vigorous exercise.
How this page was made. MET values: 2024 Adult Compendium of Physical Activities (Herrmann and colleagues, Journal of Sport and Health Science, 2024), pacompendium.com, used code by code without combining activities. Calories calculated by us with the formula above. Text drafted with AI assistance and checked by the Training Desk; see how we write. Last checked October 2026.