I am not sure of the exact amount but I know it usually btwn 500-800 depending on how hard u r pushing urself. Have thought about get a HR monitor with a calorie counter. I bought one a bit back. I am doing Les Mills Combat, I burn anywhere btwn 800-1200 calories. Maybe ur coach could help u figure it out. I think there is a formula they have that helps figure it out. Sorry I haven't been to helpful, but GL