Circuit Training Calories Burned Calculator
Calculate calories burned during your circuit training workout based on your weight, intensity, and duration.
How Many Calories Does Circuit Training Burn?
Circuit training is a high-intensity workout method that can burn between 300-700 calories per hour, depending on exercise selection and intensity. According to recent research, circuit training not only maximizes calorie burn but also significantly improves cardiovascular fitness and muscle strength.
Circuit Training Intensity Levels
Based on the Compendium of Physical Activities, here are the different intensity levels:
- Light Circuit (5.0 METs): Basic bodyweight exercises with longer rest periods
- Moderate Circuit (8.0 METs): Mixed bodyweight and light resistance exercises
- High-Intensity Circuit (10.0 METs): Complex movements with minimal rest
- Advanced HIIT Circuit (12.0 METs): Maximum effort intervals with compound exercises
Health Benefits of Circuit Training
According to research studies, circuit training offers numerous benefits:
Total Body Fitness
- Full body strength
- Muscular endurance
- Cardiovascular health
- Improved coordination
Calorie Burning
- High caloric expenditure
- Enhanced EPOC effect
- Increased metabolism
- Efficient fat burning
Time Efficiency
- Quick workouts
- Maximum results
- Minimal equipment
- Versatile training
Performance Benefits
- Improved agility
- Better endurance
- Enhanced power
- Greater stamina
Circuit Training Calorie Burn List
| Duration | Light (5.0 MET) |
Moderate (8.0 MET) |
High-Intensity (10.0 MET) |
Advanced (12.0 MET) |
|---|---|---|---|---|
| 15 minutes | 60-75 calories | 95-120 calories | 120-150 calories | 145-180 calories |
| 30 minutes | 120-150 calories | 190-240 calories | 240-300 calories | 290-360 calories |
| 45 minutes | 180-225 calories | 285-360 calories | 360-450 calories | 435-540 calories |
Calories Burned by Circuit Type
| Circuit Type | MET Value | Calories/Hour (70kg person) | Key Benefits |
|---|---|---|---|
| Light Circuit | 5.0 | 250-300 cal/hr | Endurance building |
| Moderate Circuit | 8.0 | 400-480 cal/hr | Strength & cardio |
| High-Intensity | 10.0 | 500-600 cal/hr | Maximum burn |
| Advanced HIIT | 12.0 | 600-800 cal/hr | Elite performance |
Calorie Burn Formula
Calories Burned = (MET × Weight(kg) × 3.5) ÷ 200 × Duration(min)
- MET Value: 5.0-12.0 (based on intensity)
- Weight: Your body weight in kilograms
- Duration: Exercise time in minutes
- 3.5: Standard metabolic factor
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References
- Ramos-Campo DJ, Andreu Caravaca L, Martínez-Rodríguez A, Rubio-Arias JÁ. Effects of Resistance Circuit-Based Training on Body Composition, Strength and Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis. Biology (Basel). 2021 Apr 28;10(5):377. doi: 10.3390/biology10050377. PMID: 33924785; PMCID: PMC8145598.
- Gettman LR, Pollock ML. Circuit Weight Training: A Critical Review of Its Physiological Benefits. Phys Sportsmed. 1981 Jan;9(1):44-60. doi: 10.1080/00913847.1981.11710988. PMID: 27462744.
- Sonchan, Wirat. (2019). The-Effects-of-a-Circuit-Training-Program-on-Muscle-Strength-Agility-Anaerobic-Performance-and-Cardiovascular-Endurance.
- Conger SA, Herrmann SD, Willis EA, Nightingale TE, Sherman JR, Ainsworth BE. 2024 Wheelchair Compendium of Physical Activities: An update of activity codes and energy expenditure values. Journal of Sport and Health Science, 2024;13(1): 18-23.
- Herrmann SD, Willis EA, Ainsworth BE, Barreira TV, Hastert M, Kracht CL, Schuna Jr. JM, Cai Z, Quan M, Tudor-Locke C, Whitt-Glover MC, Jacobs DR. 2024 Adult Compendium of Physical Activities: A third update of the energy costs of human activities. Journal of Sport and Health Science, 2024;13(1): 6-12.
