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
Shoulders and Arms
Legs & Back
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-
Thread: P90X calories burned estimate?
02-04-2011, 01:47 PM #1
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P90X calories burned estimate?Weight loss competition between coworkers (started at 180 lbs):
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02-04-2011, 01:48 PM #2
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02-04-2011, 02:17 PM #3
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.
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
02-04-2011, 02:41 PM #4
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.
02-04-2011, 06:24 PM #5
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!
02-04-2011, 06:37 PM #6
02-04-2011, 06:51 PM #7
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.
09-17-2012, 03:26 PM #8
09-17-2012, 04:10 PM #9
08-03-2013, 12:03 AM #10
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.
08-03-2013, 05:22 PM #11My Journal (RIP 05/11 - 09/13):
DIY Plyo Boxes:
08-03-2013, 07:09 PM #12
03-20-2014, 08:34 PM #13
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.
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