TempoLife › Features › Exercise library with calorie burn › stretching
Stretching
Stretching 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: NoneWorks: 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
- Hold 30-60 seconds per position
- Stretch warm muscles, after activity
- Mild tension, not pain
Common mistakes
- Bouncing
- Static stretching hard before heavy lifting
Make it harder or easier
Progression. Add loaded stretches or end-range holds.
Regression. Shorter holds, supported positions.
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 stretching 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 stretching 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 stretching?
2.3, from the 2011 Compendium of Physical Activities (Compendium 02101, stretching). 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 · checked 2026-09-02
Related exercises
All exercises · Calories burned by activity · Daily calorie needs
Log this session in two taps
TempoLife records the workout, reads your heart rate from Health Connect and puts the result next to what you ate that day.