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Foam rolling
Foam rolling is a 2.3 MET exercise. At 75 kg that is about 3.0 kcal a minute, or 60 kcal in 20 minutes. Form cues, common mistakes and how to progress.
Mobility and recoveryKit: RollerWorks: Whole body
Calories burned by body weight
| Body weight | kcal/min | 10 min | 20 min | 30 min | 45 min |
|---|---|---|---|---|---|
| 55 kg | 2.2 | 22 | 44 | 66 | 100 |
| 65 kg | 2.6 | 26 | 52 | 78 | 118 |
| 75 kg | 3.0 | 30 | 60 | 91 | 136 |
| 85 kg | 3.4 | 34 | 68 | 103 | 154 |
| 95 kg | 3.8 | 38 | 76 | 115 | 172 |
How to do it well
- Slow passes, 30-60 seconds per area
- Breathe out on tender spots
- Avoid rolling directly on joints or the lower back
Common mistakes
- Rolling so hard you tense up
- Treating it as a fix for pain that keeps coming back
Make it harder or easier
Progression. Combine with mobility drills.
Regression. Softer roller, less body weight on it.
Form notes are general coaching guidance, not treatment. If a movement causes pain, stop and speak to a clinician or a qualified coach.
What ten minutes is worth
Ten minutes of foam rolling costs about 30 kcal at 75 kg. In energy terms that is close to 588 steps of brisk walking. The comparison is energetic only: your phone counts steps, not effort.
Frequently asked questions
How many calories does foam rolling burn?
At 75 kg, about 3.0 kcal a minute — roughly 60 kcal in 20 minutes and 136 in 45. Multiply by your own weight over 75 kg to adjust.
What is the MET value of foam rolling?
2.3, from the 2011 Compendium of Physical Activities (Compendium 02101, stretching, light). That means it costs about 2.3 times your resting energy use.
How many steps is it worth?
Ten minutes is worth roughly 588 brisk-walking steps in energy terms. It is an energy comparison, not a step count your phone will record.
Source: 2011 Compendium of Physical Activities (Ainsworth et al.) — Compendium 02101, stretching, light · checked 2026-09-02
Related exercises
All exercises · Calories burned by activity · Daily calorie needs
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