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  1. #1
    Registered User sandersonlax05's Avatar
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    P90X calories burned estimate?

    Does anyone know/have a rough estimate for how many calories a 170lbs man would lose during each P90X exercise? An hour in a spinning class is anywhere from 900-1100 (so I've heard) so I was just wondering roughly how many you would burn during and hour of P90X.

    The first month routine is the following:

    Chest & Back
    Plyometrics
    Shoulders and Arms
    Yoga
    Legs & Back
    Kenpo
    Stretch (or Rest)

    I wouldn't mind if someone just said "an hour in the gym doing chest and back circuit training (because that's sorta P90X) is roughly ______". I just want a rough estimate. If anyone actually has a body monitor who has an exact calories burned number and did P90X (for any weight) that would be interesting to know too. Thanks guys-
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  2. #2
    Registered User jwheeler2542's Avatar
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    Originally Posted by sandersonlax05 View Post
    Does anyone know/have a rough estimate for how many calories a 170lbs man would lose during each P90X exercise? An hour in a spinning class is anywhere from 900-1100 (so I've heard) so I was just wondering roughly how many you would burn during and hour of P90X.

    The first month routine is the following:

    Chest & Back
    Plyometrics
    Shoulders and Arms
    Yoga
    Legs & Back
    Kenpo
    Stretch (or Rest)

    I wouldn't mind if someone just said "an hour in the gym doing chest and back circuit training (because that's sorta P90X) is roughly ______". I just want a rough estimate. If anyone actually has a body monitor who has an exact calories burned number and did P90X (for any weight) that would be interesting to know too. Thanks guys-
    The actual thing says it burns about 600 calories so id go ahead and say that. Insanity claims to burn 1000 if thats what youre going for.
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  3. #3
    Registered User cshannon53's Avatar
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    I'm kinda torn on this question because calorie burning and muscle development are two separate subjects... but I do believe the "average" P90X workout burns about 600calories per hour... most videos are 1hr long +15min abripperX.

    However, I am going to say that Plyometrics, KenpoX, and Legs+Back are going to burn way more than 600calories (if you do them seriously) while Shoulders/Tris/Chest + Yoga will burn less than 600 calories.

    Now if you compare that to a 30-45minute insanity workout, I agree with the above post, you'll probably burn 1000calories/PER HOUR on average per workout, but different insanity workouts are harder than others, that and in the early stages of insanity you're only doing 30 mins and at the end you're doing 45mins-60mins.

    Then there is spinning classes. Yes they burn a ton of calories, but where is the muscle development? I know P90X is more about calorie burning than weight lifting... but there is an aspect of muscle growth - it's just not that big. Cycling has almost zero muscle growth... and circuit training (depending on intensity) could have minimal cardio impact or minimal muscle growth.

    TL;DR:

    Casual Circuit Training: 500-600 calories/hr
    P90X (and getting into it) 550-700 calories/hr (depends on video)
    Intense Circuit Training: 600-800 calories/hr (less muscle development)
    Insanity (getting into it): 800-1100 calories/hr
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  4. #4
    Registered User gerryh777's Avatar
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    Originally Posted by sandersonlax05 View Post
    Does anyone know/have a rough estimate for how many calories a 170lbs man would lose during each P90X exercise? An hour in a spinning class is anywhere from 900-1100 (so I've heard) so I was just wondering roughly how many you would burn during and hour of P90X.

    The first month routine is the following:

    Chest & Back
    Plyometrics
    Shoulders and Arms
    Yoga
    Legs & Back
    Kenpo
    Stretch (or Rest)

    I wouldn't mind if someone just said "an hour in the gym doing chest and back circuit training (because that's sorta P90X) is roughly ______". I just want a rough estimate. If anyone actually has a body monitor who has an exact calories burned number and did P90X (for any weight) that would be interesting to know too. Thanks guys-
    I did a full round of P90X...good workout. I think their calories are waaay over estimated at 600 per workout. I always laugh when I go to P90X boards and I hear 150lb people saying their calorie burn watches are saying they burned 900 calories doing Kenpo X.

    Consider this: for a medium size man 45 minutes of weighlifting only burns around 250 calories. Running at a good pace for 30 minutes burns around 400 calories. So don't tell me that Kenpo X will burn 900.

    A good estimation that worked for me and that I based on the time and level of cardio work was this:

    Chest/Back - around 350
    Arms & Shoulders - around 300
    Legs & Back - around 350
    Kenpo X - around 400
    Plyometrics - around 600
    Yoga - around 400

    This provided you follow the program closely and keep your rest times based on the DVD (to keep your heart rate up). If you are trying to lose weight that is what I would calculate. Add that to your maintenance level and then cut 500 calories a day. If you are just trying to get fit, eat around 2400 clean calories and you will lose fat and gain a little muscle.

    By the way, one hour of spinning is more like 600 calories.
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  5. #5
    Off the wagon PeterGibbons316's Avatar
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    Alright, well I'm a 200 pound guy and here is about what I burn according to my heart rate monitor.....

    Sunday (Chest & Back/Chest, Shoulders, & Triceps) - 450/350 calories
    Monday (Plyo) - 500 calories
    Tuesday (Shoulders & Arms/Back & Biceps) - 400/550 calories
    Wednesday (Cardio) - 400 calories
    Thursday (Legs & Back) - 550 calories
    Friday (Kenpo) - 400 calories

    Ab Ripper adds about 100 calories to those numbers.

    I never pause the DVDs, do 5-8 reps of pullups during each pullup variant, 10-20 pushups, 20-25lbs x 8-10 reps on curls and tricep extensions, 50 lbs. x 15 reps on lawnmowers, 35 lbs. x 8-10 on rows/presses, and I do 10-12 dips on a dip stand instead of doing the chair dips that they do. It's by no means impressive, but will give you an idea of the kind of weight I am moving.

    I have no concept of how well my HRM estimates calories burned but from an intensity level standpoint this makes sense - I work a lot harder and move a lot more weight on back days, cardio is a little more intense than kenpo but only 45 minutes instead of an hour, and plyo of course is the most intense of the cardio days.

    Also - every Sunday, Tuesday, and Thursday I spend 10 minutes doing 5 sets of pullups (30-40 reps total) before I start the P90X routine.

    I have had days where I burn 600 calories or more, but those are above average. Hope that helps!
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  6. #6
    Registered User gerryh777's Avatar
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    Originally Posted by PeterGibbons316 View Post
    Alright, well I'm a 200 pound guy and here is about what I burn according to my heart rate monitor.....

    Sunday (Chest & Back/Chest, Shoulders, & Triceps) - 450/350 calories
    Monday (Plyo) - 500 calories
    Tuesday (Shoulders & Arms/Back & Biceps) - 400/550 calories
    Wednesday (Cardio) - 400 calories
    Thursday (Legs & Back) - 550 calories
    Friday (Kenpo) - 400 calories

    Ab Ripper adds about 100 calories to those numbers.

    I never pause the DVDs, do 5-8 reps of pullups during each pullup variant, 10-20 pushups, 20-25lbs x 8-10 reps on curls and tricep extensions, 50 lbs. x 15 reps on lawnmowers, 35 lbs. x 8-10 on rows/presses, and I do 10-12 dips on a dip stand instead of doing the chair dips that they do. It's by no means impressive, but will give you an idea of the kind of weight I am moving.

    I have no concept of how well my HRM estimates calories burned but from an intensity level standpoint this makes sense - I work a lot harder and move a lot more weight on back days, cardio is a little more intense than kenpo but only 45 minutes instead of an hour, and plyo of course is the most intense of the cardio days.

    Also - every Sunday, Tuesday, and Thursday I spend 10 minutes doing 5 sets of pullups (30-40 reps total) before I start the P90X routine.

    I have had days where I burn 600 calories or more, but those are above average. Hope that helps!
    I tend to agree with your numbers. They seem about right to me.
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  7. #7
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    Also for comparison - I have been running a lot recently training for a mini-marathon and run about a 10 minute mile and burn calories at a rate of about 100 calories/mile. Plyo is the only exercise that even comes close to burning calories as quickly as running does, and certainly the only one that gets my heart rate up and keeps it up for an extended period of time.
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  8. #8
    Registered User Aspect's Avatar
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    Originally Posted by gerryh777 View Post
    I did a full round of P90X...good workout. I think their calories are waaay over estimated at 600 per workout. I always laugh when I go to P90X boards and I hear 150lb people saying their calorie burn watches are saying they burned 900 calories doing Kenpo X.

    Consider this: for a medium size man 45 minutes of weighlifting only burns around 250 calories. Running at a good pace for 30 minutes burns around 400 calories. So don't tell me that Kenpo X will burn 900.

    A good estimation that worked for me and that I based on the time and level of cardio work was this:

    Chest/Back - around 350
    Arms & Shoulders - around 300
    Legs & Back - around 350
    Kenpo X - around 400
    Plyometrics - around 600
    Yoga - around 400

    This provided you follow the program closely and keep your rest times based on the DVD (to keep your heart rate up). If you are trying to lose weight that is what I would calculate. Add that to your maintenance level and then cut 500 calories a day. If you are just trying to get fit, eat around 2400 clean calories and you will lose fat and gain a little muscle.

    By the way, one hour of spinning is more like 600 calories.
    I agree with him, this looks pretty accurate. I'm about to complete a round of p90x ans this info looks pretty accurate. The only one id say that burns around 600 is plyo, the rest around 350ish
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  9. #9
    5'9" - 240 lbs Lucharilla0311's Avatar
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    Good rule of thumb in general here guys is to overestimate calories consumed and underestimate any calorie expenditure from training.
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  10. #10
    Registered User Babblebabble's Avatar
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    Hi i'm 21.I did kenpox with my watch on and it shows 964 Calories burned.But my hrm was always 180 for an four (for 10 minutes it was between 188-195).I guess it went down to 174-173 when i stopped to drink water but then i went on jumping and kicking.

    So could that be true? 964 calories? And by the way i was really soaked and sweated my ... off.
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  11. #11
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    Originally Posted by Babblebabble View Post
    Hi i'm 21.I did kenpox with my watch on and it shows 964 Calories burned.But my hrm was always 180 for an four (for 10 minutes it was between 188-195).I guess it went down to 174-173 when i stopped to drink water but then i went on jumping and kicking.

    So could that be true? 964 calories? And by the way i was really soaked and sweated my ... off.
    Nice bump.

    I'm skeptical of the accuracy of your hrm, it is unlikely that your heart rate was that high for that long. Have you checked its accuracy by taking your pulse manually?
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    Originally Posted by Babblebabble View Post
    Hi i'm 21.I did kenpox with my watch on and it shows 964 Calories burned.
    You are 5'6" and 154 pounds. I'm not entirely sure it's possible, but it's impossible to say without doing some extensive testing.
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    Calories burned P90x workout

    I've been mixing in P90x workouts with my gym sessions since 2009. I'm 6'1 195-200 lbs

    If your giving it your all, P90x workouts(especially Chest and Back, Plyometrics, Legs and Back) are pretty intense. I see plenty of P90x haters on this site, what for I do not understand. Whatever works for one person is there own choice. I enjoy P90x, just as love Barbell Squats, Deadlifts, Power Cleans ect. I've scaled down my barbell work a little bit as I have gotten older. Dumbbell and Bodyweight exercises I find a little easier on the joints then the shearing force that barbell work applies to your body.

    I almost always wear a heart rate monitor watch to chart calories burned for P90x workouts. Truth be told, I usually get an accurate read with the HRM. Sometimes I will wear it when I'm on the treadmill and the readings are the exact same.

    Depending on the day and how intense(almost always pretty intense) I go that day there will be a slight differential with calories burned, however they are usually in a similar range.

    Chest and Back 800-100 calories
    Plyo X 850-1050 calories
    Shoulders and Arms 600-700 calories
    Yoga X- 500-600 calories
    Legs and Back-800-1000 calories
    Kenpo X 500-600 calories
    Core Synergistics- 650-800 calories
    Chest,Shoulders and Triceps-600-750 calories
    Back and Biceps- 600-750 calories
    Cardio X- 450-600 calories
    Ab ripper X- 100-150 calories

    With legs and back I sub out walking lunges for the the BS Deadlift squats, and Dumbbell Step ups instead of the iso roll lunge. Legs and back is intense for the cardio aspect, however it is somewhat weak regarding exercises to build solid hamstrings and quads, more glute dominant, hence the substitutions. Also, these numbers did not factor in AbripperX which will add to the total number of calories burned in the finished workout.


    Originally Posted by sandersonlax05 View Post
    Does anyone know/have a rough estimate for how many calories a 170lbs man would lose during each P90X exercise? An hour in a spinning class is anywhere from 900-1100 (so I've heard) so I was just wondering roughly how many you would burn during and hour of P90X.

    The first month routine is the following:

    Chest & Back
    Plyometrics
    Shoulders and Arms
    Yoga
    Legs & Back
    Kenpo
    Stretch (or Rest)

    I wouldn't mind if someone just said "an hour in the gym doing chest and back circuit training (because that's sorta P90X) is roughly ______". I just want a rough estimate. If anyone actually has a body monitor who has an exact calories burned number and did P90X (for any weight) that would be interesting to know too. Thanks guys-
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