Ever stepped out of a Solidcore class dripping with sweat and wondered, “Did I just torch enough calories to skip dessert?” You’re not alone. Whether you’re new to slow-burn strength training or a seasoned client tracking every calorie, understanding how many calories Solidcore burns helps you plan workouts, nutrition, and recovery smarter.
What is Solidcore and why calories matter
Solidcore is a high-intensity, low-impact resistance workout built around slow, controlled movements on the Sweatlana (or “Sweatlana” style machine) that target strength and muscular endurance. Unlike fast HIIT sessions, Solidcore emphasizes time under tension, which recruits muscle fibers and increases metabolic demand. That translates into on-the-spot calorie burn plus a modest afterburn effect (EPOC) that can elevate calorie expenditure after class.
How many calories does Solidcore burn? Realistic estimates
There’s no single answer because calorie burn depends on body weight, fitness level, class intensity, form, and effort. That said, here are realistic ranges based on class length (typically 50 minutes) and typical client experiences:
- Light to moderate effort (beginner): ~200–350 calories per class
- Moderate to strong effort (regular attendees): ~300–500 calories per class
- High intensity (advanced, maximal effort): ~400–600+ calories per class
Example: a 140 lb person pushing hard might burn ~300–400 calories, while a 180–200 lb person doing the same might burn ~400–550 calories. Remember: these are estimates. Wearables can help track trends but may over- or under-estimate resistance training efforts.
Don’t forget the afterburn (EPOC)
Solidcore’s slow, heavy movements increase time under tension and can produce a measurable excess post-exercise oxygen consumption effect. That means you continue burning extra calories for hours after class as your body restores oxygen levels and repairs muscle. EPOC calories are usually smaller than the calories burned during class, but they add up when you train consistently.
Factors that influence calorie burn
- Body weight: Heavier bodies expend more energy for the same movement.
- Muscle mass: More lean mass increases resting metabolic rate and exercise calorie burn.
- Effort and consistency: Pushing through full reps, maintaining tempo, and attending regularly raises total weekly calories burned.
- Form and tempo: Solidcore emphasizes slow, controlled reps; poor form reduces muscle recruitment and lowers calorie output.
- Recovery and nutrition: Adequate protein and sleep support muscle repair and metabolic health, improving long-term results.
Workout variations and how they change calorie output
Not all Solidcore classes are identical. Here’s how different formats affect calorie burn and results:
- Full-class 50-minute sessions — highest overall calorie burn and strength gains.
- Express or 30-minute classes — lower total calories but great for maintaining consistency and pairing with cardio.
- Heavier resistance days — more muscle recruitment, slightly higher burn and longer EPOC.
- Form-focused or mobility days — lower immediate calorie burn but critical for longevity and injury prevention.
Practical tips to maximize calorie burn and results
- Prioritize form: Slow, controlled reps are the core of Solidcore — keep full range of motion to recruit the right muscles.
- Be consistent: Aim for 2–4 sessions per week to build lean mass and increase metabolic rate.
- Combine with cardio smartly: Add low-impact cardio (cycling, brisk walking) on off-days to boost weekly calorie expenditure without overtaxing joints.
- Optimize nutrition: Eat protein-rich meals (20–30g protein per meal), balance carbs around workouts for performance, and control portion sizes for fat loss.
- Track progress not just calories: Use strength gains, how clothes fit, and energy levels as success metrics in addition to the scale.
- Prioritize recovery: Sleep, hydration, and active recovery sessions improve performance and long-term calorie burn.
Sample weekly plan for fat loss and strength
Real-world example — “Samantha’s” 6-week plan:
- Mon: Solidcore class (50 min)
- Tue: 30–40 min low-intensity cardio + mobility
- Wed: Solidcore class (50 min)
- Thu: Active recovery or yoga
- Fri: Solidcore class (express or full) + short core session
- Sat: Outdoor activity (hike, bike)
- Sun: Rest
With consistent attendance and a moderate calorie deficit plus protein-focused nutrition, Samantha lost body fat while preserving strength over 6 weeks.
Nutrition and lifestyle advice that supports Solidcore goals
To make the most of the calories you burn in class, combine training with smart lifestyle habits:
- Consume a balanced meal 1.5–3 hours before class (protein + complex carbs)
- Refuel within 60 minutes after class with protein and carbs to support recovery
- Stay hydrated — resistance work can be deceptively dehydrating
- Sleep 7–9 hours to maximize repair and metabolic health
- Track daily protein intake (aim for 0.7–1.0g per pound of body weight if building/maintaining muscle)
Frequently Asked Questions
A: Yes — Solidcore builds lean muscle and increases calorie burn, which helps with fat loss. Weight loss ultimately depends on creating a sustained calorie deficit through diet and activity. Pair 2–4 weekly classes with sensible nutrition for best results.
A: Over time, increasing lean muscle mass through resistance work like Solidcore can raise your resting metabolic rate modestly. Muscle tissue burns more calories at rest than fat, so progressive strength training contributes to long-term calorie burn.
A: Wearables provide estimates and can be useful for trends, but they may under- or overestimate resistance training calorie burn. Use them to monitor relative effort and progression rather than exact calorie figures.
Conclusion — How many calories does Solidcore burn and what should you do next?
So, how many calories does Solidcore burn? Expect roughly 200–600 calories per class depending on effort, body size, and intensity, plus a bit of afterburn. The best approach is to track attendance, monitor how your body responds, and pair classes with solid nutrition and recovery habits.
If you want practical next steps: commit to a consistent 2–4x weekly schedule, dial in your protein and sleep, and combine Solidcore with light cardio when appropriate. Ready to build strength and rev your metabolism? Book a class, try an express session, and check out our workout routines and nutrition guides to build a plan that fits your life. For ongoing wellness ideas, explore our wellness tips to stay motivated and injury-free.
Call to action: Try three Solidcore classes over the next two weeks and track not just calories but strength gains, energy, and sleep. Share your progress and tweak your plan — results come from consistent, smart training and nutrition.
