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About this tool
Calories for low impact, high impact, water and step aerobics classes, with the walking and running distance that matches.
The Aerobics Calorie Burn Calculator converts a class type and length into calories with the ACSM equation kcal/min = MET x 3.5 x kg / 200. Aerobics is one of the best-covered activities in the Compendium of Physical Activities, which lists separate values for low impact (5.0 MET), water aerobics (5.3), high impact (7.3) and step classes at three riser heights (5.5, 8.5 and 10.0 MET) — and the tool also reports the walking or running distance that would cost the same energy.
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Enter the values you already know.
Fine-tune the options to match your scenario.
Read the result and use it in your planning or reporting.
A 10-12 inch riser is rated 10.0 MET against 5.5 for a 4-inch step — nearly double.
Shows the brisk-walk and run distance that costs the same energy as the class.
Each class is marked moderate or vigorous against the 6 MET guideline threshold.
About 431 kcal for a 75 kg adult in a high-impact class (7.3 MET), around 295 kcal in a low-impact class (5.0 MET), and up to 591 kcal in a step class using a 10-12 inch riser (10.0 MET). Scale roughly in proportion to your own body weight.
Yes. At 5.0 MET it is solidly in the moderate-intensity band, so it counts toward the 150 minutes of moderate activity per week in the WHO guidelines, and it removes the joint loading of jumping. High impact reaches 7.3 MET and counts toward the vigorous target instead.
Yes — it is the single biggest variable in a step class. The published values are 5.5 MET for a 4-inch step, 8.5 MET for 6-8 inches and 10.0 MET for 10-12 inches, so raising the riser from 4 to 10 inches almost doubles the energy cost for the same choreography.
Slightly, at 5.3 MET against 7.3 for a high-impact studio class, but water supports body weight and adds resistance in every direction, which makes it far easier on joints. It is a reasonable substitute when impact is the limiting factor rather than effort.
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