Estimate calories burned during a calisthenics circuit from your body weight, workout duration, and optional circuit pace in kcal.
- Push Up Calories Calculator
- Sit Ups Calories Burned Calculator
- Burpee Calorie Calculator
- Squat Jump Calories Burned Calculator
- Body Pump Calories Burned Calculator
Calisthenics Circuit Calories Burned Formula
The calculator uses a bodyweight-by-time formula:
C = BW_{kg} \times t \times F- C = calories burned
- BWkg = body weight in kilograms
- t = workout time in minutes
- F = circuit factor: 0.105 for light pace, 0.145 for moderate pace, 0.175 for hard pace, and 0.205 for very hard pace
Basic mode uses the moderate pace factor. Advanced mode lets you choose the pace that best matches your workout.
Calories Burned per 10 Minutes
These reference values show how quickly circuit calories add up at different body weights and paces.
| Body Weight | Light | Moderate | Hard | Very Hard |
|---|---|---|---|---|
| 130 lb | 62 kcal | 86 kcal | 103 kcal | 121 kcal |
| 155 lb | 74 kcal | 102 kcal | 123 kcal | 144 kcal |
| 185 lb | 88 kcal | 122 kcal | 147 kcal | 172 kcal |
What Is a Calisthenics Circuit?
A calisthenics circuit rotates through bodyweight exercises with limited rest. Common movements include push-ups, air squats, lunges, sit-ups, mountain climbers, jumping jacks, burpees, planks, and pull-ups. Because multiple muscle groups work back to back, circuit training can drive up calorie burn quickly.
Example Calculation
A 155-lb person weighs 70.3 kg. For a 25-minute circuit at a moderate pace:
C = 70.3 \times 25 \times 0.145 \approx 255
That workout burns about 255 calories.
What Raises Calorie Burn in a Circuit?
- More full-body movements like burpees, jump squats, and mountain climbers
- Shorter rest periods between exercises
- Longer continuous rounds
- Faster pace and higher total reps
- Higher body weight
