Calories Burned Doing LIIFT4
LIIFT4 will be released in October, however, I’m a part of the LIIFT4 coach test group and received early access to the program (you can too by clicking here). Whenever I do a program, I like to record how many calories I burn and share it because I know since I’m curious, so are you. Here are the calories burned doing LIIFT4.
How many calories are burned doing LIIFT4?
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First some facts:
Everyone will burn calories differently. We all have different muscle mass, heights, and weights. No one’s bodies will run the same. However, this will give you a good idea on how many calories are burned doing LIIFT4.
I used a Polar Ft4 heart rate monitor to calculate my burn. I highly recommend this heart rate monitor. Although tools like the Fuel Band, FitBit and Jawbone are great motivators they’re not that accurate for reading your actual caloric burn.
Weight: Start weight for LIIFT4 is 169.
I used weights ranging from 5lbs – 40lbs. I’m often asked what weights I have and I use the Bowflex Selecttechs.
Related: how many calories are burned doing Beachbody programs.
Important Note: This calorie burn guide for LIIFT4 will continue to be updated as I go through the workouts. The program will end for my test group at the beginning of September.
If you would like VIP access, it’s available HERE.
B4 LIIft4 Calories Burned
B4 LIIFT4 is the prep week that’s recommended you do before you start the program. It helps you with form and gives you a taste of what’s to come.
Day 1 – Chest/Back Circut (21 minutes): 128 calories
Day 2 – Legs LIIFT 50/50 (21 minutes): 219 calories
Day 3 – Shoulder/Arms LIIFT Intervals (21 minutes): 199 calories
Day 4 – Full Body HIIT (21 minutes): 201 calories
Calories Burned Doing LIIFT4
I broke up the LIIFT4 calories burned by week. All workouts will be updated daily as they are completed.
How many calories are burned in Liift4 Week 1?
Day 1: Chest/Triceps – LIIFT 50/50 (39 minutes): 248 calories
Day 2: Back/Biceps – Circut (35 minutes): 252 calories
Day 3: Shoulders – LIIFT Intervals (31 minutes): 328 calories
Day 4: Legs – LIIFT 50/50 (39 minutes): 451 calories
How many calories are burned doing Liift4 Week 2?
Day 1: Chest/Triceps – Circuit (39 minutes): 251 calories
Day 2: Back/Biceps – LIIFT 50/50 (36 minutes): 338 calories
Day 3: Shoulders – LIIFT Intervals (32 minutes): 348 calories
Day 4: Legs – HIIT (28 minutes): 295 calories
Week 3 LIIFT4 Calories Burned
Day 1: Chest/Triceps – LIIFT 50/50 (37 minutes): 292 calories *modified squat jumps and plyo lunges
Day 2: Back/Biceps – Circut (37 minutes): 246 calories
Day 3: Shoulders – LIIFT Intervals (31 minutes): 302 calories
Day 4: Legs – LIIFT 50/50 (38 minutes): 412 calories
LIIFT4 Week 4 Calories Burned
Day 1: Chest/Triceps – Circuit (37 minutes): 246 calories
Day 2: Back/Biceps – LIIFT 50/50 (36 minutes): 303 calories
Day 3: Shoulders – LIIFT Intervals (30 minutes): 340 calories
Day 4: Legs – HIIT (28 minutes): 290 calories
LIIFT4 Week 5 Calories Burned
Note: I came back to this post over a year later to update it as I do my third round of LIIFT4. My weight is down to 152 (so my burn is lower) and I am using an Apple Watch Series 4 instead of my Polar HRM.
Day 1: Chest/Triceps – LIIFT 50/50: 238 calories
Day 2: Back/Biceps – Circuit: 188 calories
Day 3: Shoulders – LIIFT Intervals: 218 calories
Day 4: Legs 50/50: 325 calories
Week 6 Calories Burned in LIIFT4
Day 1: Chest/Triceps – Circuit: 200 calories
Day 2: Back/Biceps – LIIFT 50/50: 262 calories
Day 3: Shoulders – LIIFT Intervals: 213 calories
Day 4: Legs – HIIT: 215 calories
Week 7 Shred Week Calories Burned
Day 1: Chest/Back – Circuit: 202 calories
Day 2: Legs– LIIFT 50/50: 301 calories
Day 3: Shoulders/Arms – Circuit: 208 calories
Day 4: Full Body HIIT: 257 calories burned
Week 8 LIIFT4 Shred Week Calories Burned
Day 1: Chest/Back – Circuit: 195 calories
Day 2: Legs– LIIFT 50/50: 287 calories
Day 3: Shoulders/Arms – Circuit: 185 calories
Day 4: Full Body HIIT: 239 calories
Find healthy recipes to accompany LIIFT4 by heading over to my recipe section.
Thank you so much for this! It’s been really helpful!
You’re welcome! I’m starting a new round Monday so hopefully there where will no more injuries so I can finish the post hah!
How many calories do you consume daily when doing FIIT4? I have been Keto for about 9 months and just started FIIT4 – I am on week 3 – but I have not lost any weight since starting FIIT4. Thank you!
I eat in between 1500-1800 calories.
Give it some time, your body could be in a shock with how heavy you are lifting (if you check that you’re where you should be calorie wise).
I didn’t lose weight either, but my body changed shape. I plan on starting LIIFT4 again come August 🙂 It’s one of my favorites.
This is so awesome! How are you tracking your calories burned? I just joined the world of paying attention to calories and finding it really hard to determine how many calories I’m burning in the different workout sessions I’m completing. I just started the LIFT4 program so this is super helpful!
The first few weeks of this post were tracked with the Polar FT4. The last few weeks were my Apple Watch Series 4 🙂 I just finished round 3 a few weeks ago, it’s a great program.
Thanks for doing this! I’m 5’8″ and 185 lbs so at least I can safely assume I’m burning a minimum of your calorie range.
You’re welcome. Everyone’s burn is definitely different but I feel that this kind of gives an idea. It also depends on your BMR and how much muscle you have but it’s something 🙂