One of the questions people most ask after starting a new workout program is how many calories they burn per workout. Your calorie burn can change depending on a number of factors and this guide isn’t meant to suggest or tell you that this is exactly how many calories you are burning during the 21 day fix extreme. However, I have tracked my own results to share with you to give you an idea of how many you might burn on average per workout!
In the official program guide, there are claims that you are burning over 400 calories per workout. This is quite simply false. I think they make claims like this to try to sell the program because people will be more likely to buy if they think they’ll burn 400 calories in a half hour rather than 200 calories. But that’s not fair because it throws all your math off when you are calculating your target calorie bracket in the formula used in the 21 day fix extreme program. That is why I prefer to underestimate than over estimate your calorie burn so you don’t end up eating too much food and hindering your weekly weight loss progress.
On average, I have found that I am burning between 220-300 calories per workout in this workout program and am tracking it using my heart rate and calorie monitor which I’ll discuss more further along.
#1 Plyo Fix Extreme
Calories Burned: 262
Average Heart Rate: 133 beats per minute (Primarily in the Cardio Zone)
This workout absolutely kills me! It makes your heart rate totally soar. Not only are you doing high intensity cardio, but you’re adding in light weights as well. So for example, squat jumps while holding weights. I have had to take a few moments here and there to catch my breath while doing this workout, but on the whole I am committed to the full half hour. My calorie burn for Plyo Fix was 262 calories.
I have been asked what heart rate monitor and calorie burn tracker I recommend and personally, the only one I would trust and recommend is the FitBit Charge HR. All of these graphics I have created with print screens from the application that comes with the tracker.
It is the best device on the market because it tracks your calories burned not only based on how many steps you do, but on your heart rate level during the entire activity. You can read everything directly from the watch and start and stop it to measure how many calories you burn per workout.
#2 Upper Fix Extreme
Calories Burned: 170 Calories
Average Heart Rate: 107 beats per minute – Namely in the Fat Burn Zone throughout the workout.
This was the lowest calorie burn I had during all of the workouts I have done so far. I think is because you are using lighter weights and focusing on building the upper body and strengthening the abs. This means that while you may have a low calorie burn throughout the workout, you’re building muscle and more than you would if you were merely running or doing cardio. And eventually, the more muscle you have on your body, the more calories you’ll naturally burn on a daily basis. But keep this in mind especially when creating your calorific deficit because you should never assume you are burning 400 calories per 21 day fix extreme workout. It’s very unlikely that you are.
#3 Lower Fix Extreme
Calories Burned: 313 Calories
Average Heart Rate: 137 beats per minute
In this workout, I was in my peak for 4 minutes and the rest was primarily in the cardio zone
This was my highest calorie burn of over 300 calories throughout the Lower Extreme Workout. This one is fantastic, there are four rounds you go through twice each and do a mixture of cardio moves and weight based moves. For example, in one move you’ll do squats with weights for 30 seconds and then jumping squats. My heart rate was very high throughout the entire workout.
#4 Cardio Fix Extreme
Calories Burned: 280 Calories
Average Heart Rate Beats Per Minute: 136
This workout really did have my heart going with a peak of 167 but I was mainly in the cardio zone throughout the workout.
#5 Dirty 30 Extreme
Calories Burned: 218 Calories
Heart Rate Average: 118 bpm
This was a mix of me being both in the cardio and fat burning zones. Definitely a challenging workout but perhaps not as difficult as Cardio Fix Extreme.
What about the other 21 day fix extreme workouts?
These are the five workouts I have tracked my calorie burn so far and taken print screens of the calorie burn according to my Fitbit Charge HR. There are a number of other workouts such as The Challenge and ABC Extreme which I will track later on this week and put up my results.
I highly recommend investing in your own heart rate and calorie burn monitor. My FitBit has been an absolute dream and essential device while losing weight since the beginning of the year. It lets me see how many steps I’ve taken in a day, floors climbed, my heart rate at all times and how many calories I’ve burned. I can read it all from the watch itself rather than having to constantly connect to the application.