Calories Burned Pole dancing (exercise class)
Pole dancing (exercise class) (exercise class) is rated 4.5 MET. A 70 kg person burns about kcal in 30 minutes and kcal in an hour. Enter your own numbers below.
You burn
kcal
Calories burned pole dancing (exercise class) by weight and time
| Weight | 10 min | 15 min | 20 min | 30 min | 45 min | 60 min | 90 min |
|---|---|---|---|---|---|---|---|
| 50 kg | 39 | 59 | 79 | 118 | 177 | 236 | 354 |
| 55 kg | 43 | 65 | 87 | 130 | 195 | 260 | 390 |
| 60 kg | 47 | 71 | 95 | 142 | 213 | 284 | 425 |
| 65 kg | 51 | 77 | 102 | 154 | 230 | 307 | 461 |
| 70 kg | 55 | 83 | 110 | 165 | 248 | 331 | 496 |
| 75 kg | 59 | 89 | 118 | 177 | 266 | 354 | 532 |
| 80 kg | 63 | 95 | 126 | 189 | 284 | 378 | 567 |
| 85 kg | 67 | 100 | 134 | 201 | 301 | 402 | 602 |
| 90 kg | 71 | 106 | 142 | 213 | 319 | 425 | 638 |
| 95 kg | 75 | 112 | 150 | 224 | 337 | 449 | 673 |
| 100 kg | 79 | 118 | 158 | 236 | 354 | 473 | 709 |
| 110 kg | 87 | 130 | 173 | 260 | 390 | 520 | 780 |
| 120 kg | 95 | 142 | 189 | 284 | 425 | 567 | 850 |
To burn 250 kcal
at your weight
To burn 500 kcal
at your weight
To burn 1000 kcal
at your weight
How much is that in food?
30 minutes of pole dancing (exercise class) at 70 kg (165 kcal) is roughly 1.7 bananas, 0.7 chocolate bars or 1.2 cans of regular cola. Exercise is a poor way to out-run a diet, but a reliable way to keep the weight off once it is gone.
Where pole dancing (exercise class) fits in a plan
At 4.5 MET this is moderate activity: 150 minutes a week meets the WHO minimum. Pair it with two or three strength sessions a week to keep muscle while losing fat; the plan generator builds those around your equipment.
Frequently asked questions
How many calories does 30 minutes of Pole dancing (exercise class) burn?
About 165 kcal for a 70 kg person, 213 kcal at 90 kg. Use the table for your weight.
How many calories does an hour of Pole dancing (exercise class) burn?
Around 331 kcal at 70 kg. Pole dancing (exercise class) is rated 4.5 MET (moderate intensity).
How long do I need to do Pole dancing (exercise class) to burn 500 calories?
About 91 minutes at 70 kg, or 71 minutes at 90 kg.
How is this calculated?
kcal = MET × 3.5 × body weight (kg) ÷ 200 × minutes. MET values come from the Compendium of Physical Activities; Pole dancing (exercise class) is 4.5 MET (exercise class).
Is Pole dancing (exercise class) good for weight loss?
Any activity you do consistently helps. Pair it with a modest calorie deficit and strength training to keep muscle; see our deficit calculator for a realistic timeline.