Calories burned
slide board exercise
772 kcal / hour Slide board exercise burns approximately 772 calories per hour for a 70 kg (154 lb) adult, and 386 calories in 30 minutes. Across the normal adult weight range the hourly figure runs from about 551 to 1,323 kcal.
It carries a MET value of 10.5 in the 2024 Adult Compendium of Physical Activities.
Calories burned slide board exercise by body weight
Energy cost scales with the mass you move, so body weight changes the answer more than anything else.
| Body weight | 15 min | 30 min | 45 min | 60 min | 90 min |
|---|---|---|---|---|---|
| 50 kg (110 lb) | 138 | 276 | 413 | 551 | 827 |
| 60 kg (132 lb) | 165 | 331 | 496 | 662 | 992 |
| 70 kg (154 lb) | 193 | 386 | 579 | 772 | 1,158 |
| 80 kg (176 lb) | 221 | 441 | 662 | 882 | 1,323 |
| 90 kg (198 lb) | 248 | 496 | 744 | 992 | 1,488 |
| 100 kg (220 lb) | 276 | 551 | 827 | 1,103 | 1,654 |
| 110 kg (243 lb) | 303 | 606 | 910 | 1,213 | 1,819 |
| 120 kg (265 lb) | 331 | 662 | 992 | 1,323 | 1,985 |
Figures in kilocalories (the "calories" on food labels). The highlighted row is the 70 kg reference adult used in the headline figure; the highlighted column is one hour.
What 772 calories an hour actually means
At MET 10.5, slide board exercise counts as very vigorous activity — it uses about 10.5 times the energy your body burns sitting still. For a 70 kg adult that works out to roughly 13 kcal per minute, or 772 kcal across a full hour.
Within conditioning exercise, that ranks 6th of 53 activities by energy cost, a little below shuttle running (MET 11) and above aerobic dance wearing 10-15 lb weights (MET 10).
Put differently: one hour of slide board exercise costs about the same energy as 158 minutes of ordinary walking.
On the food side, a slice of pizza (about 285 kcal) takes roughly 22 minutes of slide board exercise to offset at that body weight. That framing is useful for scale, but it is worth saying plainly: exercise and diet are not a ledger that cancels neatly, and appetite tends to rise with activity.
Questions
How many calories does slide board exercise burn per hour?
About 772 kcal per hour for a 70 kg (154 lb) adult, using the Compendium MET value of 10.5. A 90 kg adult burns closer to 992 kcal in the same hour, because energy cost scales almost directly with body mass.
How many calories does 30 minutes of slide board exercise burn?
Roughly 386 kcal at 70 kg, 331 kcal at 60 kg and 551 kcal at 100 kg. Halving the time halves the calories — the relationship is linear.
What is the MET value of slide board exercise?
10.5. One MET is the energy you use sitting quietly, so MET 10.5 means 10.5 times that rate.
Is this an exact number of calories?
No, and no calculator can give you one. MET values are population averages measured in laboratory conditions; your own figure varies with fitness, technique, terrain, temperature and body composition. Treat these numbers as a solid estimate for planning, not a precise measurement — and treat any device or site claiming three-digit precision with suspicion.
Related activities
Three more from conditioning exercise, and three with a similar energy cost from elsewhere in the Compendium.
MET value from the 2024 Adult Compendium of Physical Activities (activity code 02110). Calories computed as MET × 3.5 × weight kg ÷ 200 per minute. General information only — not medical, fitness or nutrition advice. Calorie figures are population estimates and vary between individuals.