How Many Kilojoules Does CrossFit REALLY Burn?

Women's Health |

By Men’s Health

Science says so…

Hurricanes and CrossFit workouts have one thing in common: Some of the most brutal 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 doing total-body moves against the clock can burn 1092 kilojoules in just 20 minutes!

“The entire workout contains just three bodyweight exercises,” says Brian Kliszczewicz, the lead study author. “But because the exercises incorporate all your muscles and you do them intensely, the workout is impressive in terms of kilojoule expenditure.”

That’s nearly as many kilojoules as you’d burn during a more typical half-hour gym session!

Sweat with Cindy

Set a timer on your watch or phone for 20 minutes. Do five pull-ups, 10 push-ups, and 15 squats, in that order. That’s one round. Do as many rounds as you can before the time runs out.

READ MORE: “How CrossFit Helped Me Change My Life And Lose Over 30 Kilos”


Use an overhand grip to hang from a pull-up bar with your arms straight. Pull your chest to the bar. Pause, and then return to the starting position.


Assume a push-up position. With your elbows tucked, lower your chest until it’s just a few inches off the floor. Pause, and push yourself back up.

READ MORE: 5 Workouts That Burn More Kilojoules Than A Spin Class


Stand with your feet set slightly beyond shoulder width. Now push your hips back and lower your body as far as possible. Stand back up.

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