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MET Value Cheat Sheet: What is the Metabolic Equivalent of Your Workout?
2025-10-12•5 min read•阳孙
MET Value Cheat Sheet: What is the Metabolic Equivalent of Your Workout?
Keywords: MET Values, Fitness Reference, Exercise Intensity, Cheat Sheet
Want to know how "hardcore" your workout really is? Check this MET Value cheat sheet. Higher numbers mean more calories burned per minute and greater cardiovascular stimulus.
Basic Living
- Sleeping: 0.9 METs
- Sitting/Office Work: 1.0 - 1.5 METs
- Standing: 1.8 METs
Light Activity (2 - 3 METs)
- Slow Walking: 2.5 METs
- Yoga (Stretching): 2.5 METs
- Dishes/Cooking: 2.0 - 3.0 METs
Moderate Activity (3 - 6 METs) - Fat Loss Zone
- Brisk Walking (5-6 km/h): 4.0 METs
- Mopping/Vacuuming: 3.5 METs
- Cycling (Leisure): 5.0 METs
- Weight Training (General): 3.5 - 5.0 METs
Vigorous Activity (6+ METs) - Cardio Zone
- Jogging: 7.0 METs
- Swimming (Freestyle): 8.0 - 10.0 METs
- Jump Rope: 10.0 - 12.0 METs
- HIIT / Sprints: 12.0+ METs
How to Use This?
With MET Goals, you don't need to memorize this table. The app automatically calculates real-time METs based on your activity type and heart rate data.
Which zone are you in today?
#MET Values#Fitness Reference#Exercise Intensity#Cheat Sheet