BODYPUMP is a barbell-based group fitness class focused on low weight and high repetition movements. It claims to be an efficient way to burn calories and build lean muscle. But just how many calories does a 45 minute BODYPUMP class actually burn?
Quick Answer
On average, a 45 minute BODYPUMP class will burn around 260-450 calories for a 125-185 pound person. The exact amount of calories burned depends on the intensity of the workout, your body weight, and your fitness level.
What is BODYPUMP?
BODYPUMP is a barbell-based workout class created by Les Mills. It uses light weights and high repetitions set to music to work all the major muscle groups in the body. Some of the exercises include squats, presses, lifts, curls, lunges, and more. Classes are 60 minutes long and led by a certified BODYPUMP instructor who guides participants through the scientifically-backed choreography. BODYPUMP is designed to burn fat, gain strength, and quickly produce lean, athletic muscle conditioning.
Calorie Burn Factors
Several factors determine how many calories you’ll burn during a BODYPUMP class:
Your Weight
Heavier individuals burn more calories than lighter individuals when doing the same exercises. That’s because it takes more energy to move a heavier body. So the more you weigh, the more calories you’ll burn in a BODYPUMP class.
Intensity Level
The harder you work during the class, the more calories you’ll burn. Pushing yourself to lift heavier weights and maintain proper form will increase the intensity and calorie burn.
Fitness Level
The more fit you are, the more calories you’ll burn during BODYPUMP. Your body becomes more efficient at certain exercises the more you do them. But as your fitness improves, you’re also able to work at a higher intensity, which increases calorie burn.
Muscle Mass
The more muscle mass you have, the more calories your body burns, even at rest. Since BODYPUMP is designed to build lean muscle, regular classes will help increase your muscle mass over time, leading to a boost in metabolism and greater calorie burn during workouts.
Calories Burned Per 45 Minute BODYPUMP Class
So exactly how many calories can you expect to burn in a 45 minute BODYPUMP session? Here are some general estimates based on weight:
| Weight | Calories Burned |
|---|---|
| 125 lbs | 260 calories |
| 135 lbs | 280 calories |
| 145 lbs | 300 calories |
| 155 lbs | 320 calories |
| 165 lbs | 340 calories |
| 175 lbs | 360 calories |
| 185 lbs | 380 calories |
| 200 lbs | 420 calories |
| 225 lbs | 450 calories |
As you can see, the more you weigh, the more calories you can expect to burn in a standard BODYPUMP class. For example, a 125 pound person will burn around 260 calories while a 185 pound person will burn around 380 calories in the same 45 minute workout.
Tips to Maximize Calories Burned
Here are some tips to help maximize the number of calories you burn during BODYPUMP:
Lift Heavier Weights
Don’t be afraid to increase the amount of weight you lift as you get stronger. This not only builds more muscle, but requires more energy, upping your calorie burn.
Maintain Proper Form
Keeping good form forces your muscles to work harder. So focus on controlled movements rather than momentum when lifting.
Take Minimal Breaks
You’ll burn more calories by taking shorter breaks between sets. Shoot for 20-30 seconds of rest between sets.
Work Close to Your Max
Choose a challenging weight that has you reaching muscle fatigue by the end of each set. This ensures you’re working close to your maximum capacity.
Increase Weight Over Time
Don’t get too comfortable with the same weights week after week. Continue adding weight incrementally to provide your muscles with a greater challenge.
Go At Least 2 Times Per Week
Aim for at least 2 BODYPUMP sessions per week to boost calorie burning and build lean muscle mass over time.
Nutrition For Maximizing Results
To get the most out of your BODYPUMP workouts, pair it with proper nutrition. Here are some dietary tips:
Eat Enough Protein
Consuming adequate protein helps rebuild and repair muscles broken down during training. Shoot for 0.5-1 gram per pound of body weight daily.
Hydrate Well
Drink plenty of water before, during and after workouts to stay hydrated. This aids muscle recovery.
Eat Nutrient Dense Foods
Focus your diet on lean proteins, fruits, vegetables, whole grains and healthy fats. Limit added sugar and processed foods.
Time Nutrition Right
Have a light snack about an hour before class and a balanced meal within 60 minutes after to properly fuel your body.
Don’t Restrict Calories
Cutting calories too low can backfire by decreasing your metabolism and energy for workouts. Aim for a moderate calorie deficit.
The Bottom Line
BODYPUMP is an efficient calorie burning workout when done consistently. A 45 minute class can burn around 260-450 calories depending on your body weight and intensity level. Fuel your body well with whole foods and protein to build lean muscle and maximize fat burning. Keep challenging yourself by lifting heavier weights and maintaining proper form. Stick with 2-3 BODYPUMP sessions per week to torch calories, gain strength and work towards a lean, toned physique.
