Estimate calories burned in a Body Pump class based on body weight, workout duration, and class pace in lb or kg, with basic or advanced mode.
Body Pump Calories Burned Formula
For a quick Body Pump estimate, use the formula below.
C = BW * D * F
Variables:
- C = calories burned
- BW = body weight in pounds
- D = workout duration in minutes
- F = Body Pump class factor
The basic calculator uses a standard class factor of 0.053. In advanced mode, you can use 0.044 for a lighter pace, 0.053 for a standard class, or 0.063 for a high-energy class.
Typical Body Pump Calorie Burn
The chart below uses a standard class pace.
| Body weight | 30 minutes | 45 minutes | 60 minutes |
|---|---|---|---|
| 130 lb | 207 calories | 310 calories | 413 calories |
| 160 lb | 254 calories | 382 calories | 509 calories |
| 190 lb | 302 calories | 453 calories | 604 calories |
| 220 lb | 350 calories | 525 calories | 700 calories |
What Is Body Pump?
Body Pump is a barbell-based group strength class built around high repetitions, light-to-moderate loads, and fast transitions between exercises. A typical session includes squats, presses, rows, lunges, curls, triceps work, and core training, usually over 30 to 60 minutes.
How to Calculate Body Pump Calories Burned
- Enter your body weight.
- Enter the length of your Body Pump workout in minutes.
- Use the basic calculator for a standard class, or advanced mode to choose a lighter or higher-energy pace.
- Multiply body weight by minutes and the class factor to get calories burned.
Example Calculation
For a 160 lb person doing 45 minutes of Body Pump at a standard class pace:
C = 160 * 45 * 0.053 = 381.6
That workout would burn about 382 calories.
