CrossFit has exploded in popularity—and with it, one big question keeps coming up: how many calories does CrossFit burn? The answer isn’t one-size-fits-all. It depends on your weight, workout style, and how hard you push.
At Tusk Athletics, we break it down for you. As coaches who live and breathe this sport, we see firsthand how different workouts torch calories at different rates.
Whether you're doing a 20-minute AMRAP or a strength-focused session, we’ll help you understand what to expect—and how to get the most burn for your effort. Let’s find the best fit for your body and goals.
Before we dive into specific workouts, let’s clear one thing up: there’s no single number for how many calories CrossFit burns. That’s because several personal factors influence how much energy you actually use in a workout.
The more you weigh, the more calories your body needs to move through each workout. It’s not just about fat or muscle—it’s about total mass. Someone who weighs 200 pounds will burn more calories doing the same WOD than someone who weighs 140, simply because they’re moving more weight around.
At Tusk Athletics, we see this all the time. Two people can do the same workout, side by side, and walk away with totally different calorie totals on their trackers. That’s why we always remind our members: it’s not about copying someone else’s numbers—it’s about understanding your own.
Calorie burn increases with intensity. This isn’t news—but what people forget is that intensity doesn’t always mean going faster. It can mean moving with purpose, reducing your rest time, or adding more load. A 15-minute sprint-style AMRAP can torch more calories than a 30-minute casual grind.
Duration matters too. You won’t burn 600 calories in a 10-minute warm-up, no matter how focused you are. But string together a longer session with varied movements? That’s where the real burn starts.
At Tusk, we help you find your pace. We coach you through pushing when it counts—and recovering when it matters.
Everyone’s metabolism runs a little differently. Some people naturally burn calories faster because of genetics, hormones, or lifestyle. You might have a friend who barely works out but seems to stay lean. Meanwhile, you’re hitting workouts and watching your diet—but it feels slower.
That’s normal. Your resting metabolic rate, or RMR, plays a big role in how your body uses energy before, during, and after workouts. You can’t fully control it—but you can train in ways that improve it over time. At our gym, we build programs that keep your metabolism fired up even after you’ve left the gym floor.
Beginners usually move slower and need more breaks—which means they may burn fewer calories at first. But give it time. As movement patterns become more natural and conditioning improves, your body will be able to work harder, for longer. And that means more energy burned.
We guide every beginner at Tusk through this process. We don’t throw you into the fire. We build your base, help you understand form, and then show you how to scale up. That way, when you’re ready to push harder, your body actually can.
Not all workouts are built the same. Let’s break down the calorie-burning potential of each major CrossFit format.
These classic WODs give us a useful frame of reference. Let’s start with “Cindy.”
It’s a 20-minute AMRAP of:
It’s simple, scalable, and burns about 260–300 calories depending on how fast you move and how much rest you take. It’s a great benchmark to revisit every few months.
Do it with a weight vest, and you can easily burn 700+ calories. Even scaled, it’s one of the most physically demanding CrossFit workouts out there—and a calorie monster.
At Tusk Athletics, we regularly include benchmarks like these because they show you progress over time. Not just in reps, but in endurance, mental grit, and yes—calories burned.
EMOMs are sneaky. You think, “I’m only working for 30 seconds each minute. How hard can it be?” But that rest disappears fast.
Here’s the format:
You start a new movement at the top of every minute. Whatever time you don’t use is rest. If you’re doing 10 burpees and it takes 25 seconds, you rest for 35. Next minute, repeat.
Because the structure forces consistent output, EMOMs create a sharp calorie burn. They also challenge pacing, especially when they include movements like kettlebell swings, thrusters, or rowing.
At Tusk, we use EMOMs to build mental toughness and work capacity. They’re efficient and effective.
AMRAPs are calorie machines. You pick a set of movements and try to complete as many rounds as possible within a set time.
Unlike EMOMs, there’s no scheduled rest—so you're constantly moving. That sustained effort means your heart rate stays elevated, which drives higher calorie expenditure.
AMRAPs are excellent for measuring improvement over time. You’ll notice you can get more rounds, lift heavier, or move faster without sacrificing form. We track these milestones with our members because progress fuels motivation.
Chippers are long-format workouts where you “chip away” at a long list of movements. Think:
You do each station once, and the volume is usually high. These workouts spike your heart rate, fatigue your muscles, and challenge your endurance all at once.
Chippers can easily hit the 500–700 calorie range, especially if the workout includes weighted movements or advanced skills. At Tusk Athletics, we program chippers to build both grit and energy output. They’re tough—but so satisfying to complete.
Strength days might not feel like calorie burners—but don’t underestimate them. While your heart rate might not stay elevated, your body uses tons of energy to lift heavy loads.
Think back squats, deadlifts, or Olympic lifts. These sessions stimulate muscle growth, which boosts your resting metabolism over time.
Plus, strength training triggers EPOC—Excess Post-exercise Oxygen Consumption. That’s a fancy way of saying your body keeps burning calories after the workout ends, while it recovers and rebuilds.
At Tusk, we program strength days with intention. We know how important lifting is for both metabolic health and overall results—even if your tracker doesn’t show a big burn in the moment.
So how does CrossFit stack up against other training styles?
Traditional lifting focuses on isolated muscles, long rest periods, and slow progression. It’s great for building strength—but it usually burns fewer calories per session because the heart rate stays lower.
CrossFit, on the other hand, combines compound lifts with cardio and minimal rest. That means you build strength and burn calories. For those looking to stay lean while getting stronger, it’s a more efficient option.
At Tusk Athletics, we don’t make you choose between lifting and cardio. Our programming gives you both—smartly blended to keep your body guessing and progressing.
High-Intensity Interval Training (HIIT) and CrossFit share a lot of DNA. Both involve bursts of effort followed by short rest. Both build cardiovascular fitness and burn serious calories.
But CrossFit adds complexity. Olympic lifts, gymnastics, functional movements—it’s more varied, more skill-based, and more community-driven.
HIIT is great for getting in, sweating, and getting out. CrossFit is a lifestyle. At our gym, we build not just workouts—but a pathway to mastery, confidence, and long-term health.
So, how many calories does CrossFit burn? Anywhere from 300 to 700 or more per session—depending on how you train, your weight, and the workout itself. But numbers are only half the story.
At Tusk Athletics, we help you get the most out of every rep. We don’t just count calories—we help every one of them count.
Whether you’re chasing fat loss, endurance, or performance, we’ll tailor your workouts to your goals and coach you every step of the way. Want your training to actually mean something? We’re here to make sure it does.
A standard 60-minute CrossFit session can burn between 300 to 600 calories, depending on factors like workout intensity, individual weight, and fitness level. High-intensity workouts or those involving complex movements may lead to higher calorie expenditure.
Workouts combining strength and cardio, such as "Murph" or "Cindy," tend to burn more calories. For instance, "Cindy" can burn approximately 260 calories in 20 minutes, equating to about 13 calories per minute.
Yes, higher-intensity workouts increase calorie burn. Engaging in vigorous exercises like EMOMs (Every Minute on the Minute) or AMRAPs (As Many Rounds As Possible) elevates heart rate, leading to greater energy expenditure compared to moderate-intensity sessions.
Individuals with higher body weight typically burn more calories during workouts due to the increased energy required to perform movements. For example, a person weighing 200 pounds may burn more calories than someone weighing 150 pounds during the same session.
Fitness trackers provide estimates, but their accuracy can vary, especially during high-intensity or complex movements common in CrossFit. While useful for general tracking, they may not precisely capture the full extent of calorie expenditure in such dynamic workouts.
