Calories burned: Ski / cross-trainer machine
Cross-country ski simulator — balanced arm and leg cardio.
≈ 245 kcal in 30 min at 70 kg
Reviewed by the Exercise Calorie Calculator editorial team · · Method & sources
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What that equals
Estimate only — not medical advice. Actual burn varies with fitness, body composition, effort and conditions.
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Ski / cross-trainer machine calorie chart
Estimated kcal for ski / cross-trainer machine (MET 7) by session length and body weight. Values are rounded estimates.
| Duration | 50 kg | 60 kg | 70 kg | 85 kg | 100 kg |
|---|---|---|---|---|---|
| 10 min | 58 | 70 | 82 | 99 | 117 |
| 15 min | 88 | 105 | 123 | 149 | 175 |
| 20 min | 117 | 140 | 163 | 198 | 233 |
| 30 min | 175 | 210 | 245 | 298 | 350 |
| 45 min | 263 | 315 | 368 | 446 | 525 |
| 1 h | 350 | 420 | 490 | 595 | 700 |
| 1.5 h | 525 | 630 | 735 | 893 | 1050 |
Imperial check: 154 lb ≈ 70 kg · 187 lb ≈ 85 kg · 220 lb ≈ 100 kg.
About this estimate
Ski / cross-trainer machine carries a MET of 7(vigorous intensity) in the Compendium of Physical Activities — the research standard for energy-cost data (source database, see also our full methodology). The calculator uses:
calories = MET × weight (kg) × hours
So for a 70 kg person, one hour of ski / cross-trainer machine costs about490 kcal. Effort matters: going harder, adding hills, carrying load or rushing intervals all push the real number up; breaks and easy pacing pull it down.
How to burn more
- Add intervals — 1 minute hard, 2 minutes easy — to raise average intensity.
- Extend the session gradually; an extra 10 minutes adds ~82 kcal at 70 kg.
- Combine with a second activity — see the compare tray in the calculator above.
- Keep non-exercise movement high on rest days (walking, stairs, chores).
Estimate only — not medical advice. Real-world burn depends on fitness, body composition, age, weather and terrain.
Ski / cross-trainer machine calorie FAQ
How many calories does ski / cross-trainer machine burn in 30 minutes?
For a 70 kg (154 lb) person, ski / cross-trainer machine burns about 245 kcal in 30 minutes at its standard intensity (MET 7). Heavier people burn more, lighter people less — the chart below shows common weights.
How many calories does ski / cross-trainer machine burn in an hour?
About 490 kcal for a 70 kg person at MET 7. Double the time roughly doubles the burn, assuming steady effort throughout.
What is the MET of ski / cross-trainer machine?
The MET (metabolic equivalent of task) of ski / cross-trainer machine is 7 — vigorous intensity. The formula is: calories = MET × weight(kg) × hours. Example at 70 kg: 7 × 70 × 1 h = 490 kcal.