Calories Burned: Circuit training
Circuit training is a vigorous-intensity activity with a MET value of 8. A 155-lb (70 kg) person burns about 281 calories in 30 minutes and 562 in an hour. Adjust the weight and duration below for your exact number.
How to use this calculator
Circuit training is pre-selected. Set your body weight and how long you exercised, and the calorie estimate updates instantly. You can also switch to any of 40+ other activities using the category buttons.
Understanding your circuit training calorie burn
The estimate uses the MET formula: calories = MET × weight (kg) × hours. Circuit training's MET of 8 means it burns 8× more energy than sitting at rest. It's classified as vigorous intensity — actual burn varies with your effort, fitness level, and conditions.
Frequently asked questions
Calories burned: circuit training by weight and duration
Calorie burn scales directly with body weight — the same session costs a heavier person more energy because they are moving more mass. All figures use circuit training's MET value of 8.
| Duration | 125 lbs | 155 lbs | 185 lbs | 215 lbs |
|---|---|---|---|---|
| 15 min | 113 cal | 141 cal | 168 cal | 195 cal |
| 30 min | 227 cal | 281 cal | 336 cal | 390 cal |
| 45 min | 340 cal | 422 cal | 503 cal | 585 cal |
| 60 min | 454 cal | 562 cal | 671 cal | 780 cal |
Common calorie targets
How long a 155-lb person needs to do circuit training to hit common burn targets:
- ·Burn 100 calories: about 11 minutes
- ·Burn 250 calories: about 27 minutes
- ·Burn 500 calories: about 53 minutes
How circuit training compares to other gym activities
Same duration, same 155-lb person — only the intensity (MET) changes:
| Activity | MET | 30 min at 155 lbs |
|---|---|---|
| Circuit training | 8 | 281 cal |
| Weight lifting | 3.5 | 123 cal |
| Elliptical trainer | 5 | 176 cal |
| Rowing machine | 7 | 246 cal |
| Stair climber | 9 | 316 cal |
| Jump rope | 11.8 | 415 cal |
Related calculators
Calories burned in other gym activities
Same calculator, different intensity — each page shows that activity's numbers by weight and duration.