HOW MANY CALORIES DOES A CROSSFIT WOD REALLY BURN? Is the popular workout doing as much for you as a
- Scott Acorn
- Aug 2, 2016
- 2 min read
Hurricanes and CrossFit workouts have one thing in common: Some of the most evil, brutal, gut-wrenching ones are named after women...
When scientists at Kennesaw State University studied Cindy, one of the fitness brand’s benchmark timed workouts, they found that this routine can burn 261 calories. Keep in mind now, that Cindy has to be completed in just 20 minutes
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The entire workout contains just three body-weight exercises (Complete as many rounds in 20 minutes as you can of:5 Pull-ups 10 Push-ups and 15 Air Squats). But because the exercises incorporate all your muscles and you do them at high intensity, the workout is impressive in terms of caloric expenditure is what the scientists found out. That’s nearly as many calories as you’d burn during a more typical half-hour gym session. Here’s how Cindy stacks up against your average workout:
By The Numbers:
Crossfit workout ("Cindy") Typical gym workout
Average heart rate 171 BPM 156 BPM
Average % of max heart rate sustained 91 83
% of VO2 Max 64 51
Total exercise time 20 min 29 min
Calories burned per minute 13 10
Total calories burned 261 289
*** Source: Journal of Strength and Conditioning Research. Study participants performed a total-body functional workout session using a cable machine.
How to get your Sweat on with Cindy
Set a timer on your watch or phone for 20 minutes. Do 5 pull-ups, 10 push-ups, and 15 squats, in that order. That’s 1 round. Do as many rounds as you can before the time runs out.
Pull-up
-Use an overhand grip to hang from a pullup bar with your arms straight.
-Pull your chest to the bar.
-Pause, and then return to the starting position.
Push-up
-Assume a push-up position.
-With your elbows tucked, lower your chest until it’s just a few inches off the floor.
-Push yourself back up.
Air/Body-Weight Squat
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