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Stair climbing
Stair climbing is a 8.8 MET exercise. At 75 kg that is about 11.6 kcal a minute, or 231 kcal in 20 minutes. Form cues, common mistakes and how to progress.
CardioKit: StairsWorks: Quads, glutes, calves, heart
Calories burned by body weight
| Body weight | kcal/min | 10 min | 20 min | 30 min | 45 min |
|---|---|---|---|---|---|
| 55 kg | 8.5 | 85 | 169 | 254 | 381 |
| 65 kg | 10.0 | 100 | 200 | 300 | 450 |
| 75 kg | 11.6 | 116 | 231 | 347 | 520 |
| 85 kg | 13.1 | 131 | 262 | 393 | 589 |
| 95 kg | 14.6 | 146 | 293 | 439 | 658 |
How to do it well
- Whole foot on the step where you can
- Drive through the heel, tall posture
- Use the rail for balance, not to pull
Common mistakes
- Toe-only steps for long climbs
- Hunching forward
Make it harder or easier
Progression. Two steps at a time, or a weighted pack.
Regression. Fewer floors, walk down instead.
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 stair climbing costs about 116 kcal at 75 kg. In energy terms that is close to 2 251 steps of brisk walking. The comparison is energetic only: your phone counts steps, not effort.
Frequently asked questions
How many calories does stair climbing burn?
At 75 kg, about 11.6 kcal a minute — roughly 231 kcal in 20 minutes and 520 in 45. Multiply by your own weight over 75 kg to adjust.
What is the MET value of stair climbing?
8.8, from the 2011 Compendium of Physical Activities (Compendium 17133, stair climbing). That means it costs about 8.8 times your resting energy use.
How many steps is it worth?
Ten minutes is worth roughly 2 251 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 17133, stair climbing · checked 2026-09-02
Related exercises
Easy running (8 km/h)
MET 8.3 · 10.9 kcal/min at 75 kg
Tempo running (12 km/h)
MET 11.8 · 15.5 kcal/min at 75 kg
Brisk walking (5.5 km/h)
MET 4.3 · 5.6 kcal/min at 75 kg
Cycling (19-22 km/h)
MET 8.0 · 10.5 kcal/min at 75 kg
Rowing machine
MET 7.0 · 9.2 kcal/min at 75 kg
Swimming, freestyle
MET 8.3 · 10.9 kcal/min at 75 kg
All exercises · Calories burned by activity · Daily calorie needs
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