How many calories do medicine ball slams burn?

Medicine ball slams at moderate intensity burn approximately 8–13 kcal per minute (MET ~8.0). A 20-minute slam session burns roughly 160–210 kcal depending on body weight and ball weight.

Does ball weight affect calorie burn?

Yes. Heavier balls require more force production, increasing metabolic demand. Each 2 kg above the 5 kg baseline increases the effective MET by approximately 10%.

How do medicine ball exercises compare to kettlebells?

Kettlebell exercises (MET ~6.0) and medicine ball circuits (MET ~5.5) are comparable. Medicine ball slams tend to burn more per minute than general kettlebell work.

Medicine Ball Calories Burned Calculator

Name: Medicine Ball Calories Burned Calculator
Author: Manish Kumar

Key Takeaways

Medicine ball exercises span MET 3.5 (light) to 8.0+ (explosive slams), making them versatile for both conditioning and strength work.^[1]
Ball weight meaningfully affects intensity: each 2 kg above the 5 kg baseline increases effective MET by approximately 10%.^[2]
Medicine ball slams produce some of the highest calorie expenditure rates among resistance exercises.^[3]

How the Calculation Works

The calculator combines exercise-specific base MET, intensity multiplier, and ball-weight adjustment:

MET = baseMET × intensityFactor × ballWeightAdj

kcal = MET × weight(kg) × hours

For other resistance exercises, see the Exercise Calorie Calculator.

Limitations and Important Notes

MET values for specific medicine ball exercises are extrapolated from general resistance training and calisthenics research.
Ball weight adjustment is an approximation; actual effect varies by exercise type and individual strength.
This tool is for informational and journaling purposes only. It does not constitute personalized advice.

Frequently Asked Questions

Sources & References

2024 Compendium of Physical Activities. Herrmann SD, Willis EA, Ainsworth BE, et al.. Compendium Tracking Guide (2024)
Effects of medicine ball training on physical fitness in primary school children. Ignjatovic A, Stanković R, Radenković O, et al.. Facta Universitatis Phys Educ Sport (2017)
Caloric expenditure of aerobic, resistance, or combined high-intensity interval training using a hydraulic resistance system in healthy men. Falcone PH, Tai CY, Carson LR, et al.. J Strength Cond Res (2015)

Manish Kumar

Certified Personal Trainer & Sports Nutritionist

NASM-CPTCertified Sports Nutritionist10+ Years Experience500+ Clients Coached

NASM-certified fitness and nutrition coach with over 10 years of hands-on experience helping people build strength, lose fat, and live healthier lives. Specializing in gym-based workouts with a strong focus on lifting technique, biomechanics, and practical exercise science. Through FitLifeRegime, sharing the tools, tips, and insights that have worked for hundreds of clients — helping you start your own fitness journey with confidence and clarity.

Learn more about Manish

NASM Certified

Certified Personal Trainer & Sports Nutritionist from the National Academy of Sports Medicine

This tool is for informational and journaling purposes only.

I am NOT a doctor.