From squats to surya namaskar: find the calories your home workout burned.
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Bodyweight exercises and home workouts burn anywhere from 2.5 METs for gentle yoga to 8 METs for burpees and HIIT. Enter the time (or the number of repetitions) and your weight.
Values come from the 2011 Compendium of Physical Activities; surya namaskar uses a measured value of about 3.7 METs from yoga research.
| Exercise | Squats |
| Time | 20 minutes |
| Your weight | 70 kg |
| Weight in | kg |
| Calories burned | 123 kcal |
| Exercise | Squats — 20 min |
| Per hour at this effort | 368 kcal |
| Calories above resting | 98 kcal |
| Fat equivalent | 16 g (7,700 kcal ≈ 1 kg of body fat) |
| MET value used | 5 |
123 kcal.
| Exercise | Surya namaskar (sun salutation) |
| Repetitions (optional, instead of time) | 108 |
| Your weight | 65 kg |
| Weight in | kg |
| Calories burned | 152 kcal |
| Exercise | Surya namaskar (sun salutation) — 36 min (108 reps) |
| Calories per repetition | 1.4 kcal |
| Per hour at this effort | 253 kcal |
| Calories above resting | 111 kcal |
| Fat equivalent | 20 g (7,700 kcal ≈ 1 kg of body fat) |
| MET value used | 3.7 |
152 kcal.
About 1–2 kcal per round at a steady pace of about 20 seconds a round, so 108 rounds burn roughly 130–170 kcal for a 60–70 kg adult. Faster rounds burn more per minute.
About 5–8 kcal a minute; they build the large leg muscles, which helps your metabolism.
Burpees, jumping jacks, mountain climbers and HIIT circuits (about 8 METs), followed by skipping rope.