The 21 Day Fix is a popular at-home workout program from Beachbody that promises to help you lose weight and get fit in just 3 weeks. It involves doing a series of 30-minute workouts that target different muscle groups and incorporate cardio and strength training.
One of the main goals of the 21 Day Fix is to help create a calorie deficit so you can lose weight. So just how many calories can you expect to burn by following this program? Here is an in-depth look at the calorie burn for each 21 Day Fix workout.
Overview of the 21 Day Fix Workouts
The 21 Day Fix program includes 7 different 30-minute workouts:
- Total Body Cardio Fix
- Upper Fix
- Lower Fix
- Pilates Fix
- Cardio Fix
- Yoga Fix
- Plyo Fix
You do a different workout each day. The workouts target different muscle groups and get progressively more challenging over the 3 weeks. They involve bodyweight exercises as well as moves that use resistance bands and light dumbbells.
In addition, the 21 Day Fix eating plan has you following a calorie-controlled meal plan that matches your fitness level. Women eat around 1200-1400 calories per day while men eat around 1600-1800. This calorie deficit, combined with the workouts, creates the weight loss results.
Calories Burned with Total Body Cardio Fix
Total Body Cardio Fix is one of the more intense workouts in the program. It takes you through a series of cardio and strength moves that target the upper body, lower body and core.
The workout involves bodyweight moves like burpees, mountain climbers and pushups as well as resistance training with bands. You’ll get your heart rate up with jumping jacks, skaters and other plyometric exercises mixed in.
For a 155 pound person, this workout can burn around 300-400 calories.
Calorie Burn for Other Weights
| Weight | Calories Burned |
|---|---|
| 100 lbs | 183-244 calories |
| 125 lbs | 229-305 calories |
| 150 lbs | 274-366 calories |
| 175 lbs | 320-427 calories |
| 200 lbs | 366-488 calories |
Calories Burned with Lower Fix
Lower Fix zooms in on your legs, glutes and core. You’ll do moves like squats, lunges and planks to tone and strengthen your lower body.
The workout gets you moving with jumping jacks and high knees between the resistance moves. For a 155 pound person, Lower Fix can burn around 200-300 calories.
Calorie Burn for Other Weights
| Weight | Calories Burned |
|---|---|
| 100 lbs | 122-183 calories |
| 125 lbs | 152-229 calories |
| 150 lbs | 183-274 calories |
| 175 lbs | 213-320 calories |
| 200 lbs | 244-366 calories |
Calories Burned with Upper Fix
As the name suggests, Upper Fix focuses on your upper body including your arms, back, shoulders and chest. You’ll do pushups, rows, overhead presses and other resistance moves to sculpt your upper body.
Cardio bursts like jumping jacks and high knees get your heart pumping too. For 155 pounds, expect to burn around 200-300 calories with this workout.
Calorie Burn for Other Weights
| Weight | Calories Burned |
|---|---|
| 100 lbs | 122-183 calories |
| 125 lbs | 152-229 calories |
| 150 lbs | 183-274 calories |
| 175 lbs | 213-320 calories |
| 200 lbs | 244-366 calories |
Calories Burned with Pilates Fix
Pilates Fix takes you through a series of mat-based Pilates exercises that target your core especially. You’ll do moves like the hundred, leg circles, criss cross and more.
While not as intense as cardio workouts like Total Body Cardio Fix, Pilates Fix still gets your heart rate up. For a 155 pound person, you can expect to burn around 200-250 calories with this workout.
Calorie Burn for Other Weights
| Weight | Calories Burned |
|---|---|
| 100 lbs | 122-152 calories |
| 125 lbs | 152-191 calories |
| 150 lbs | 183-229 calories |
| 175 lbs | 213-268 calories |
| 200 lbs | 244-305 calories |
Calories Burned with Cardio Fix
Cardio Fix contains all cardio moves to spike your heart rate. This workout includes jumping jacks, high knees, butt kickers, burpees and jogging in place.
With no breaks, this challenging workout can burn 350-450 calories for a 155 pound person.
Calorie Burn for Other Weights
| Weight | Calories Burned |
|---|---|
| 100 lbs | 215-275 calories |
| 125 lbs | 268-344 calories |
| 150 lbs | 320-412 calories |
| 175 lbs | 373-481 calories |
| 200 lbs | 427-549 calories |
Calories Burned with Yoga Fix
Yoga Fix takes you through a series of basic yoga poses that focus on flexibility, balance and strength. Poses include downward dog, warrior and tree pose.
As a slower, more relaxing workout, Yoga Fix burns fewer calories than cardio workouts. Expect to burn around 175-225 calories if you weigh 155 pounds.
Calorie Burn for Other Weights
| Weight | Calories Burned |
|---|---|
| 100 lbs | 107-137 calories |
| 125 lbs | 134-171 calories |
| 150 lbs | 160-206 calories |
| 175 lbs | 187-240 calories |
| 200 lbs | 213-274 calories |
Calories Burned with Plyo Fix
Plyo Fix incorporates intense plyometric moves that involve explosive jumping to rev up your heart rate. You’ll do hopping lunges, tuck jumps, plank jacks and more.
Being such an intense cardio workout, Plyo Fix can burn 300-400 calories for someone weighing 155 pounds.
Calorie Burn for Other Weights
| Weight | Calories Burned |
|---|---|
| 100 lbs | 183-244 calories |
| 125 lbs | 229-305 calories |
| 150 lbs | 274-366 calories |
| 175 lbs | 320-427 calories |
| 200 lbs | 366-488 calories |
Total Calories Burned with 21 Day Fix
To get maximum fat burning and weight loss results with the 21 Day Fix, you would do 6 of the 7 workouts per week, with 1 day of rest.
This would have you burning around:
- 1200-1600 calories for a 100 lb person
- 1500-2000 calories for a 125 lb person
- 1800-2400 calories for a 150 lb person
- 2100-2800 calories for a 175 lb person
- 2400-3200 calories for a 200 lb person
In addition to calorie burn, the 21 Day Fix meal plan creates a daily calorie deficit to enhance weight loss. So combined, most people can expect to lose anywhere from 5-15 pounds in just 21 days on this program.
Tips to Maximize Calorie Burn
Here are some tips to help you burn even more calories with your 21 Day Fix workouts:
- Use heavier dumbbells or resistance bands to increase the challenge
- Go at full intensity during cardio bursts
- Minimize rest time between exercises
- Add jumps or hops to plyometric moves
- Do a bonus workout on your rest day
The Benefits of a High Calorie Burn
Burning a high number of calories each day comes with many health benefits beyond just weight loss. These include:
- Reduced risk of chronic diseases like diabetes, heart disease and cancer
- Improved cardiovascular fitness
- Increased energy levels
- Better cholesterol and blood pressure levels
- Higher metabolism
Sample 21 Day Fix Calorie Burn Schedule
Here is an example of a 21 Day Fix calendar with approximate calorie burns for each workout:
| Day 1 | Total Body Cardio Fix – 275 calories |
|---|---|
| Day 2 | Lower Fix – 200 calories |
| Day 3 | Upper Fix – 250 calories |
| Day 4 | Cardio Fix – 400 calories |
| Day 5 | Lower Fix – 200 calories |
| Day 6 | Pilates Fix – 225 calories |
| Day 7 | Rest Day |
| Day 8 | Total Body Cardio Fix – 300 calories |
| Day 9 | Upper Fix – 275 calories |
| Day 10 | Plyo Fix – 375 calories |
| Day 11 | Lower Fix – 225 calories |
| Day 12 | Cardio Fix – 425 calories |
| Day 13 | Yoga Fix – 200 calories |
| Day 14 | Rest Day |
| Day 15 | Total Body Cardio Fix – 325 calories |
| Day 16 | Pilates Fix – 250 calories |
| Day 17 | Upper Fix – 300 calories |
| Day 18 | Plyo Fix – 400 calories |
| Day 19 | Lower Fix – 250 calories |
| Day 20 | Cardio Fix – 450 calories |
| Day 21 | Yoga Fix – 225 calories |
Conclusion
The 21 Day Fix delivers an intense calorie burn through its cardio, strength and resistance training workouts. Most people can expect to burn around 1200-3200 calories per week, leading to significant fat loss and weight loss over the 3 week program.
Combined with the portion-controlled eating plan, the 21 Day Fix provides the calorie deficit needed to take off 5-15 pounds in just 21 days. Sticking to the workout schedule and pushing your intensity is key to see the best calorie and fat burn possible.
