Calories Burned Doing Circuit Training: Chart by Weight and Calculator
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This page provides estimates for the calories you burn during circuit training. Keep in mind that these are just estimates for a typical adult. Your real calorie burn varies based on your fitness level, exercise technique, body composition, and how hard you actually work.
Fitness trackers also estimate your energy use and might show different results. Use these tables as a practical baseline for your training.
Calories burned in 30 minutes
Estimated kilocalories (kcal) for 30 minutes of each activity, by body weight.
| Activity (Compendium) | MET | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|---|
| Circuit training, light effort (code 02034) | 3.5 | 100 | 125 | 150 | 175 | 200 |
| Circuit training, moderate effort (code 02035) | 5.0 | 143 | 179 | 214 | 250 | 286 |
| Circuit training, body weight exercises (code 02032) | 6.0 | 171 | 214 | 257 | 300 | 343 |
| Circuit training, including kettlebells, some aerobic movement with minimal rest, general, vigorous intensity (code 02040) | 7.5 | 214 | 268 | 321 | 375 | 429 |
By duration
For the row “Circuit training, body weight exercises” (6.0 METs):
| Time | 120 lb 54 kg |
150 lb 68 kg |
180 lb 82 kg |
210 lb 95 kg |
240 lb 109 kg |
|---|---|---|---|---|---|
| 15 min | 86 | 107 | 129 | 150 | 171 |
| 30 min | 171 | 214 | 257 | 300 | 343 |
| 45 min | 257 | 321 | 386 | 450 | 514 |
| 60 min | 343 | 429 | 514 | 600 | 686 |
Calculate your own estimate
The formula. kcal = MET × 3.5 × body weight in kg ÷ 200 × minutes.
Worked example. Circuit training, body weight exercises: 6.0 × 3.5 × 68.0 kg (150 lb) ÷ 200 × 30 min = about 214 kcal.
Which row is you?
The table separates circuit training by the amount of effort you apply and the equipment you use. You will find options ranging from light effort to vigorous intensity. If you perform general body weight exercises, pick the row matching that description. If your routine includes kettlebells and aerobic movement with minimal rest, choose the vigorous intensity row. To find your closest match, look at the descriptions and select the one that best reflects how hard you breathe and the tools you use during your workout.
What changes the real number
- The amount of rest you take between each exercise station.
- The weight of the equipment you lift during the circuit.
- Your familiarity and mechanical efficiency with the specific exercises.
- The ratio of muscle mass to body fat in your body composition.
Practical tips
- Log the actual time you spend moving rather than the total time you spend at the gym.
- Start with lighter weights to practice your form before moving to a vigorous intensity circuit.
- Keep a steady pace to maintain your heart rate instead of rushing through the movements.
About these numbers. MET values describe the average energy cost of an activity for adults; your own burn can be noticeably higher or lower. The values include resting energy use, so the extra calories from exercise are a little lower than the total shown. A separate Older Adult Compendium exists for people aged 60 and over.
Compare with similar activities
When to stop and see a doctor
- Sharp or sudden pain in your joints while lifting or moving.
- Dizziness or a feeling that you might faint between stations.
- A sensation of pressure or tightness in your chest.
This page is general information, not medical advice. If you have a heart condition, high blood pressure, joint problems, are pregnant or have been inactive for a long time, talk to your doctor before starting vigorous exercise.
How this page was made. MET values: 2024 Adult Compendium of Physical Activities (Herrmann and colleagues, Journal of Sport and Health Science, 2024), pacompendium.com, used code by code without combining activities. Calories calculated by us with the formula above. Text drafted with AI assistance and checked by the Training Desk; see how we write. Last checked October 2026.