Calories Burned

Calories Burned Vigorous Weight Lifting

Heavy, circuit-style resistance training with minimal rest keeps your heart rate elevated while building muscle.

Calculate Your Burn

Your Weight (kg)Duration (minutes)

Estimated Calories Burned

210

kcal in 30 min of vigorous weight lifting

Pro Tip

Superset opposing muscle groups to save time and keep intensity high.

Quick Reference: Vigorous Weight Lifting Calories by Duration

Duration	60 kg	70 kg	80 kg	90 kg
15 min	90 kcal	105 kcal	120 kcal	135 kcal
30 min	180 kcal	210 kcal	240 kcal	270 kcal
45 min	270 kcal	315 kcal	360 kcal	405 kcal
60 min	360 kcal	420 kcal	480 kcal	540 kcal
90 min	540 kcal	630 kcal	720 kcal	810 kcal

How We Calculate

We use the MET (Metabolic Equivalent of Task) formula, the standard method used by exercise physiologists. Vigorous Weight Lifting has a MET value of 6.

Formula: Calories = MET × weight (kg) × duration (hours)

This provides an estimate. Actual calories burned vary based on fitness level, intensity, age, and environmental conditions.

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