Step aerobics calories burned
Quick answer
A step aerobics class burns about 221 kcal in 30 minutes for a 70 kg person at moderate effort. One hour burns about 441 kcal.
- 30 minutes, 70 kg
- 221 kcal
- 1 hour, 70 kg
- 441 kcal
- MET used
- 7.3
- Effort or pace
- Moderate
The effort levels follow the Compendium's rows for lower to higher steps. The level you pick does not set the step height, so choose the one that matches how the class felt.
Calories burned by body weight
Estimated kcal for each effort level the Nibbs app offers for step aerobics. Pick the level that matches the whole session, including normal short rests.
| Effort level | 50 kg | 60 kg | 70 kg | 80 kg | 90 kg | 100 kg |
|---|---|---|---|---|---|---|
| Easy5.5 MET | 113 kcal | 135 kcal | 158 kcal | 180 kcal | 203 kcal | 225 kcal |
| Moderate7.3 MET | 158 kcal | 189 kcal | 221 kcal | 252 kcal | 284 kcal | 315 kcal |
| Hard9 MET | 200 kcal | 240 kcal | 280 kcal | 320 kcal | 360 kcal | 400 kcal |
| Effort level | 50 kg | 60 kg | 70 kg | 80 kg | 90 kg | 100 kg |
|---|---|---|---|---|---|---|
| Easy5.5 MET | 225 kcal | 270 kcal | 315 kcal | 360 kcal | 405 kcal | 450 kcal |
| Moderate7.3 MET | 315 kcal | 378 kcal | 441 kcal | 504 kcal | 567 kcal | 630 kcal |
| Hard9 MET | 400 kcal | 480 kcal | 560 kcal | 640 kcal | 720 kcal | 800 kcal |
- Easy:
- Relaxed, light effort.
- Moderate:
- Steady, noticeable effort. New logs in the app start here.
- Hard:
- Demanding and hard to keep up.
How this is calculated
Calories burned = (MET − 1) × body weight in kg × time in hours
MET compares the energy an activity uses with sitting at rest. Nibbs takes away 1 MET, the energy your body uses at rest (about 1 kcal per kg per hour), so it counts only the extra calories from the activity. The app rounds the result to the nearest whole kcal.
Worked example (Moderate, 70 kg, 30 minutes): (7.3 − 1) × 70 × 0.5 = 220.5, rounded to 221 kcal.
| Effort level | MET | Compendium code |
|---|---|---|
| Easy | 5.5 | Effort model |
| Moderate | 7.3 | Effort model |
| Hard | 9 | Effort model |
Compendium row for step aerobics: code 02004, 7.8 MET.Compendium wording: “Bench step class, general”
Easy, Moderate and Hard come from the Nibbs effort model. They are approximate rates, based on Compendium codes 02001, 02002, 02003. They are not separate measurements of step aerobics. A code shows next to a level only where its rate equals the row above.
Common questions
How many calories does a step aerobics class burn in an hour?
About 441 kcal for a 70 kg person at moderate effort. At the same effort, a 50 kg person burns about 315 kcal and a 100 kg person about 630 kcal.
Does a step aerobics class burn more calories at a harder effort?
Yes. For a 70 kg person, 30 minutes burns about 158 kcal at easy effort, 221 kcal at moderate effort and 280 kcal at hard effort. Choose the level that matches the whole session, including normal short rests.
Why are these numbers lower than some other calculators?
Nibbs counts only the calories you burn above your resting rate. It takes away 1 MET, about 1 kcal per kg of body weight per hour, because your body burns that much even when you sit still. Calculators that count total calories include this resting energy, so their numbers are higher.
How do I log step aerobics in Nibbs?
Add Step Aerobics from the exercise library, enter how long you did it and pick Easy, Moderate or Hard. Nibbs uses the weight in your profile to estimate the calories. You can replace the estimate with your own number.
Log step aerobics in Nibbs and get a calorie estimate automatically
Nibbs has a library of more than 1,200 exercises. Add a workout and Nibbs uses your weight to estimate the calories, next to the meals you log.
Calories burned in related activities
Values are kcal in 30 minutes for a 70 kg person, at the app's default effort level or the pace shown on each page.