CrossFit Calories Burned Calculator
Track the energy you expend during WODs, from skill work to Hero workouts.
Session Details
Burn Statistics
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How Many Calories Does CrossFit Burn?
A typical 60-minute CrossFit class burns approximately 700-800 calories for an average weight adult. Hero WODs and competition efforts can push the burn well over 1000 calories per hour.
CrossFit is a high-intensity, constantly varied functional fitness program. It combines elements of weightlifting, gymnastics, and cardio into challenging WODs (Workouts of the Day). This unique methodology makes CrossFit one of the most effective calorie-burning exercise programs available.
Our calculator uses the latest 2024 Metabolic Equivalent of Task (MET) indices. CrossFit MET values can range from 5.0 for warm-up and skill work to 14.0 for Hero WODs and competition-style efforts. This puts an intense CrossFit session on par with activities like running at 8 mph or high-intensity rowing.
CrossFit Burn Projections
Calories by Session Length (70 kg / 154 lbs)
| Duration | Warm-Up (5.0) | Moderate (8.0) | Typical (10.0) | Hero (14.0) |
|---|---|---|---|---|
| 15 min | 92 | 147 | 184 | 257 |
| 30 min | 184 | 294 | 368 | 515 |
| 45 min | 276 | 441 | 551 | 772 |
| 60 min | 368 | 588 | 735 | 1029 |
| 90 min | 551 | 882 | 1103 | 1544 |
Calories by Your Weight (30 min Typical WOD)
CrossFit vs. Other High-Intensity Workouts (30 min, 70 kg)
| 🏆CrossFit (Hero WOD) | 515 cal |
| 🏃Running (8 mph) | 450 cal |
| 🚴Spinning (Vigorous) | 331 cal |
| 🚣Rowing (Vigorous) | 331 cal |
| ⭐Jump Rope (Fast) | 430 cal |
| 💥Bodyweight Cardio | 368 cal |
Data source: 2024 Revised Compendium of Physical Activities.
CrossFit FAQ
Verified By
Manish KumarCertified Fitness Professional (NASM) • CrossFit Level 1 Trainer • 10+ years experience in functional fitness and high-intensity training.