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 7.5lbs – 22.5lbs. I’m often asked what weights I have and I use the Bowflex Selecttechs.
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.
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
Weeks 5 – 7 I was on vacation and didn’t have my heart rate monitor on me but I would assume it to be very similar to the previous weeks.
Find healthy recipes to accompany LIIFT4 by heading over to my recipe section.
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