Introduction
CrossFit is a type of physical training program that combines high-intensity interval training, weightlifting, and aerobic exercises for an intense, full-body workout. As one of the most popular fitness trends in recent years, CrossFit is known for its effectiveness in burning calories and aiding weight loss. But just how many calories does a CrossFit workout really burn?
To answer this question, it’s important to understand the different types of exercises performed in a CrossFit class or routine. A typical CrossFit session includes:
- Cardiovascular exercises like running and jump rope.
- Weight lifting movements like deadlifts and squats.
- Bodyweight exercises like burpees and sit-ups.
During each exercise, your body works to push against resistance — whether it’s your own bodyweight or the weight on the barbell — working multiple muscle groups at the same time.
In addition to the intensity of individual workouts, CrossFit is also known for its varied routines — meaning there are many different exercises done during any given day, which keeps you from getting bored with your routine or from plateauing with your calorie burn. As a result of this intense exercise regimen that includes both strength training and cardiovascular work-outs, most experts agree that you can expect to burn between 500 and 800 calories per hour doing CrossFit workouts — depending on how hard you push yourself.
What is CrossFit?
CrossFit is a high-intensity, functional fitness training program that has gained popularity over the last decade. It combines elements of Olympic weightlifting, gymnastics, bodyweight exercises and cardio into short but intense workouts. Working out in this way has been shown to lead to significant increases in strength and cardiovascular fitness.
In addition to its many physical benefits, CrossFit also contributes strongly to overall health and wellness. People who follow a regular program report increased energy levels and weight loss as well as improved posture and improved coordination.
CrossFit is designed to be an aerobic exercise program with three main components:
- Strength training
- Cardio exercise
- Core exercises
Generally speaking, each CrossFit workout contains elements of all three components in varying amounts depending on the program design. This can result in an efficient session with very little rest that leads to an increase in calories burned during the routine.
The exact number of calories burned during a CrossFit session will vary depending on individual variables such as bodyweight, age and type of exercise regimen used. That being said estimates have found that around 12cal/minute can be expected from a typical high intensity class – meaning that 30 minutes worth of training could equate to 360 calories burned!
How Many Calories Does CrossFit Burn?
CrossFit is an extremely high-intensity workout regime that includes elements of weight lifting, gymnastics and running, among many other activities. It has become increasingly popular in recent years due to its efficiency in burning calories quickly and its ability to give you full body workouts in shorter amounts of time.
So how many calories does CrossFit actually burn? Let’s explore this question in more detail.
Calorie Burn During CrossFit Workouts
CrossFit is a high-intensity interval training program that combines elements of weightlifting, gymnastics and endurance training to give your muscles a unique workout. It’s an intense form of exercise that can accelerate your fat-burning capabilities by greatly increasing your energy expenditure.
According to science-based fitness authority ExRx, male participants in some CrossFit workouts with weights burned an average of 10-13 calories per minute during the exercise portion of the program, with total caloric expenditure for the one-hour session ranging from 600 to 780 calories. During interval-style sessions that don’t involve weights, men burned an average of 12 to 16 calories per minute, and women burned 9 to 13 calories per minute.
Caloric burn also depends on several other factors, such as the duration and intensity of the session, body size and composition (lean muscle burns more calories than fat does) and any supplements taken before or after the workout. However, if you are trying to lose weight or improve your cardiovascular health through CrossFit workouts, engaging in 1–2 high intensity sessions per week may be beneficial overall.
Calorie Burn During Rest Days
It is important to note that the amount of calories burned during CrossFit workouts can vary depending on the type of workout. Generally speaking, CrossFit workouts involve a combination of high-intensity interval training with weightlifting, gymnastics and other activities.
It may surprise you to learn that even on days when you are not exercising intensely, your body is still burning calories through metabolic processes like breathing and digestion. Additionally, your body is in an increased state of calorie-burning “recovery mode” for up to three hours after a CrossFit workout. On days when you are resting or taking part in less intense exercises such as yoga or stretching, your calorie burn could still be in the hundreds – up to 400 extra calories per day without creating too much extra stress on your body. This can be beneficial if you are trying to shed some pounds and achieve greater overall health and fitness.
Factors That Affect Calorie Burn
The number of calories burned doing CrossFit workouts varies depending on the intensity of the activity, the amount of effort put in, and other factors that affect calorie burn. Intensity is one of the main determinants of the number of calories burned when doing CrossFit.
Different body types, the age of the person, and the type of exercise all have an influence on the total number of calories burned. Let’s explore all these factors in more detail:
- Intensity of the activity
- Amount of effort put in
- Other factors that affect calorie burn
- Body type of the person
- Age of the person
- Type of exercise
Intensity of Workouts
The intensity of your workout is a major factor in how many calories you burn. When the intensity of the exercise increases, so does the amount of energy required to do the activity. In general, exercises that require more physical effort for a longer period of time will result in more calories burned than shorter, less intensive exercises.
High-intensity interval training (HIIT) is particularly beneficial for burning calories, as it involves alternating between periods of high-intensity and low-intensity exercise. Combining short bursts of intense exercise with periods of active recovery (less intensive activity) will help keep your heart rate up and burn more fat and calories in a shorter period.
Strength training is another way to increase calorie expenditure. While strength training alone may not provide as much calorie burn as higher intensity exercises, it can certainly make an impact when combined with other activities like aerobic exercise and HIIT. Weight lifting increases metabolic rate through increased muscular mass over time – the more muscle mass you have, the more calories you’ll naturally burn by doing normal daily activities like walking around or even just sitting at your desk!
Finally, variable resistance is a great way to boost your calorie burn during a workout. The idea behind variable resistance is to add resistance (weight) or varying levels throughout an exercise routine to increase challenge and ultimately caloric expenditure for greater calorie loss benefits even over low-intensity workouts. For example, instead of just doing one set of 10 bicep curls with the same amount of weight one can switch it up by using different weights for each set — this makes those bicep curls work harder which ultimately results in MORE calories being burned!
Type of Exercises
The type of exercises performed will influence how many calories you burn during a Crossfit workout. These exercises can be grouped into two categories: metabolic conditioning (MetCon) and strength training.
MetCon activities involve short bursts of high-intensity exercise that are combined with shorter periods of rest. This type of workout helps to burn fat, increase cardiovascular fitness levels and release endorphins. Examples can include running, rowing, jumping and skipping.
Strength training involves anaerobic exercises such as weightlifting or working with heavy resistance bands, with the aim being to build muscle mass and improve your power output. Generally speaking, this type of exercise burns fewer calories than MetCon but can still help you lose body fat as a result of increased muscle mass which uses up more energy even at rest. Examples include deadlifts, squats and push-ups.
No matter which type of exercises you are doing, your calorie burn is influenced by the duration of your session, as well as the intensity level and the amount of weight used for strength training sessions.
Body Weight
Body weight is one of the major factors that influences calorie burn during exercise. The heavier you weigh, the more calories you will burn in a given exercise session. This is because it takes more energy to move a heavier body and support its weight than it does to move a lighter body. A person who weighs twice as much as another person will burn about twice as many calories in the same physical activity due to this higher effort demand.
In addition, people with higher muscle mass tend to have higher metabolic rates, meaning they can burn more calories even at rest.
Gender
Gender is a major factor in determining the amount of calories you burn through any physical activity. Men usually have higher caloric expenditure than women due to their greater muscle mass and lower body fat. On average, men tend to have around eight percent more muscle than women and six to 11 percent less body fat. This difference results in men’s bodies requiring more energy for physical activities compared to those of women, which explains the higher average rate of caloric expenditure for men.
Additionally, chances are that you’ll burn more total calories when doing an activity with a higher intensity level, like crossfit workouts.
Aside from gender differences, other physiological factors can also play into how many calories you burn during any physical activity. Among these are your weight and body composition, where heavier individuals tend to EXPEND MORE CALORIES while engaging in intense aerobic activities because they have a greater total mass that needs to move around; plus individuals who are leaner may find themselves burning more calories when participating in resistance training exercises because they don’t function against as much inertia as their heavier counterparts do. Your fitness level or the ability of your muscles to use oxygen is also another critical aspect here – the better conditioned your cardiovascular system is, the better it points at helping you manage intense exercise bouts over long periods of time while still expending sufficient amounts of energy along the way.
Conclusion
When it comes to burning calories through crossfit, the amount of calories you’ll burn depends on many factors such as body weight, intensity of the workout, duration of the workout and so on. Generally speaking, moderate-intensity efforts can result in burning around 0.056 kcal/min/kg or 8.5 kcal/min for a 75-kilogram individual. High-intensity efforts can lead to burning even higher amounts at around 10–11 Calories per minute per kilogram of bodyweight or 11–12 Calories per minute for an 80-kilogram person.
That being said, it is important to remember that calorie expenditure isn’t everything and that there are many other benefits from performing crossfit such as:
- Increased muscular strength and size
- Mobility improvements
- Improved endurance capacity
- Greater overall conditioning
So if you are looking to maximize your overall fitness in a comprehensive manner whilst also maintaining a general level of health and well-being than crossfit may very well be the perfect fit for you!
