Calories Burned

Calories Burned Pole Dancing (Fitness)

A strength-focused fitness discipline using a pole, building grip, core, and upper-body power.

Calculate Your Burn

Your Weight (kg)Duration (minutes)

Estimated Calories Burned

210

kcal in 30 min of pole dancing (fitness)

Pro Tip

Build baseline grip strength before attempting inverted moves.

Quick Reference: Pole Dancing (Fitness) Calories by Duration

Duration	60 kg	70 kg	80 kg	90 kg
15 min	90 kcal	105 kcal	120 kcal	135 kcal
30 min	180 kcal	210 kcal	240 kcal	270 kcal
45 min	270 kcal	315 kcal	360 kcal	405 kcal
60 min	360 kcal	420 kcal	480 kcal	540 kcal
90 min	540 kcal	630 kcal	720 kcal	810 kcal

How We Calculate

We use the MET (Metabolic Equivalent of Task) formula, the standard method used by exercise physiologists. Pole Dancing (Fitness) has a MET value of 6.

Formula: Calories = MET × weight (kg) × duration (hours)

This provides an estimate. Actual calories burned vary based on fitness level, intensity, age, and environmental conditions.

Browse Other Activities

Walking Running Cycling Swimming Yoga Dancing Hiking Jump Rope Stair Climbing Elliptical Rowing Weight Lifting Pilates Basketball Tennis Soccer Gardening Cleaning Cooking Standing Brisk Walking (3.5 mph)Slow Walking (2 mph)Fast Walking (4 mph)Nordic Walking Treadmill Walking Running (5 mph)Running (7 mph)Running (8 mph)Running Intervals Trail Running Jogging (5 mph)Treadmill Running Sprinting Cycling (Moderate)Cycling (Vigorous)Cycling (Light)Indoor Cycling Bicycle Commuting Mountain Biking Stationary Bike (Moderate)Stationary Bike (Light)Swimming (Backstroke)Swimming (Breaststroke)Swimming (Butterfly)Leisurely Swimming Water Aerobics Treading Water Swimming (Sidestroke)Vigorous Weight Lifting Bodyweight Training Calisthenics Circuit Training Kettlebell Training CrossFit / HIIT Gym Powerlifting Resistance Band Training Battle Ropes Suspension Training (TRX)Hatha Yoga Power Yoga Hot Yoga Tai Chi Reformer Pilates Qigong Stair Stepper Arc Trainer Treadmill Incline Walk Volleyball Beach Volleyball Baseball Softball Golf (Walking)Golf (Carrying Clubs)Golf (With Cart)Downhill Skiing Cross-Country Skiing Snowboarding Ice Skating Roller Skating Skateboarding Surfing Stand-Up Paddleboarding Kayaking Canoeing Rock Climbing Bouldering Boxing Kickboxing Martial Arts Wrestling Rugby Field Hockey Cricket Badminton Table Tennis Racquetball Squash Bowling Frisbee (Casual)Ultimate Frisbee Archery Fencing Gymnastics Trampoline (Recreational)Cheerleading Dodgeball Water Polo Lacrosse Rowing (Crew)Mowing the Lawn Raking Leaves Shoveling Snow Moving Furniture Carrying Heavy Loads Painting (House)Washing the Car Scrubbing Floors Vacuuming Ironing Folding Laundry Sweeping Plumbing (DIY)Carpentry Masonry Farming Fruit Picking Fishing (Standing)Walking the Dog Playing with Kids Active Childcare Shopping (Walking)Pushing a Stroller Sitting Quietly Coding (Sitting)Reading Watching TV Driving Office Work Typing Playing Video Games Knitting / Sewing Eating Sitting in a Meeting Meditating Jumping Jacks Burpees Mountain Climbers Plank Hold Stretching Foam Rolling Hula Hooping Plyometrics Step Aerobics Zumba Low-Impact Aerobics High-Impact Aerobics Spinning (Indoor Cycling Class)Belly Dancing Ballet / Barre Jazz Dance Line Dancing Salsa Dancing Hip-Hop Dance Trampoline Fitness Rebounding (Mini Trampoline)StairMaster Indoor Cycling (HIIT)Rowing Machine (Vigorous)