Moderate intensityMET 3.8Sports & Games

Calories burned: Gymnastics

Q: How many calories does gymnastics burn in 30 minutes?

For a 70 kg (154 lb) person, gymnastics burns about 133 kcal in 30 minutes at its standard intensity (MET 3.8). Heavier people burn more, lighter people less — the chart below shows common weights.

Q: How many calories does gymnastics burn in an hour?

About 266 kcal for a 70 kg person at MET 3.8. Double the time roughly doubles the burn, assuming steady effort throughout.

Q: What is the MET of gymnastics?

The MET (metabolic equivalent of task) of gymnastics is 3.8 — moderate intensity. The formula is: calories = MET × weight(kg) × hours. Example at 70 kg: 3.8 × 70 × 1 h = 266 kcal.

General gymnastic practice - strength, balance and control.

≈ 133 kcal in 30 min at 70 kg

Reviewed by the Exercise Calorie Calculator editorial team · October 21, 2026 · Method & sources

Calculate gymnastics

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3 · Duration

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Choose an activity, enter your weight and duration, then hitCalculate — your calories-burned estimate appears here.

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Gymnastics calorie chart

Estimated kcal for gymnastics (MET 3.8) by session length and body weight. Values are rounded estimates.

Duration	50 kg	60 kg	70 kg	85 kg	100 kg
10 min	32	38	44	54	63
15 min	48	57	67	81	95
20 min	63	76	89	108	127
30 min	95	114	133	162	190
45 min	143	171	200	242	285
1 h	190	228	266	323	380
1.5 h	285	342	399	485	570

Imperial check: 154 lb ≈ 70 kg · 187 lb ≈ 85 kg · 220 lb ≈ 100 kg.

About this estimate

Gymnastics carries a MET of 3.8(moderate intensity) in the Compendium of Physical Activities — the research standard for energy-cost data (source database, see also our full methodology). The calculator uses:

calories = MET × weight (kg) × hours

So for a 70 kg person, one hour of gymnastics costs about266 kcal. Effort matters: going harder, adding hills, carrying load or rushing intervals all push the real number up; breaks and easy pacing pull it down.

How to burn more

Add intervals — 1 minute hard, 2 minutes easy — to raise average intensity.
Extend the session gradually; an extra 10 minutes adds ~44 kcal at 70 kg.
Combine with a second activity — see the compare tray in the calculator above.
Keep non-exercise movement high on rest days (walking, stairs, chores).

Estimate only — not medical advice. Real-world burn depends on fitness, body composition, age, weather and terrain.

Gymnastics calorie FAQ

How many calories does gymnastics burn in 30 minutes?

For a 70 kg (154 lb) person, gymnastics burns about 133 kcal in 30 minutes at its standard intensity (MET 3.8). Heavier people burn more, lighter people less — the chart below shows common weights.

How many calories does gymnastics burn in an hour?

About 266 kcal for a 70 kg person at MET 3.8. Double the time roughly doubles the burn, assuming steady effort throughout.

What is the MET of gymnastics?

The MET (metabolic equivalent of task) of gymnastics is 3.8 — moderate intensity. The formula is: calories = MET × weight(kg) × hours. Example at 70 kg: 3.8 × 70 × 1 h = 266 kcal.

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