One of the things I love most about Shaun T’s Cize workouts is that they help you burn a crazy amount of calories! Without having to use fancy equipment or even dumbbells, you can get your heart rate up high in the cardio zone and burn upwards to 500 calories per workout. I’ve using my heart rate monitor to track the amount of calories I have burned in each workout and am sharing the results with you here! These workouts are unlike any others I have done before. Normally, I dread a 40 minute workout and never look forward to it. Or, I am counting down the minutes throughout until it ends. But with Cize, you’re too busy learning new moves and moving to the beat to even think about working out. It’s truly a blast!
If you haven’t already ordered Cize or want to learn more, you can read reviews here on Amazon for the complete product package!
There are 6 different workouts in the basic Cize kit that takes you through three different levels. Level One contains two “yellow” beginner workouts which range from 28-43 minutes in length.
The Level One Cize Workouts:
Crazy 8s:
Workout Length: 28 minutes
Calories Burned: 296
Average Heart Rate Per Minute: 147 bpm (25 minutes of the workout in the cardio zone)
Difficulty Level: Beginner
Workout Summary: I loved Crazy 8s. It was the first workout I tried and I worried I wouldn’t be able to follow a hip hop dance routine since I’m not the most coordinated.
But Shaun T introduces each move slowly and doesn’t increase the pace until you have mastered it. Then he combines it with previous moves you have learned and slowly you work up to performing the full routine.
You Got This:
Workout Length: 43 minutes
Calories Burned: 419 Calories (Wow!)
Average Heart Rate: 139 bpm
Difficulty Level: Beginner Plus
Workout summary: You Got This is quite a bit longer than Crazy 8s but you also burn a lot more calories as a result! It’s a bit more difficult than the previous workout but it still goes through the motion at a slow pace so you can learn each move before combining them together. I mastered the first workout quicker than I did this one, so I know taking a full week to truly nail down the workout will make it all the more easier.
How Can I Track My Personal Calorie Burn?
Remember, every one is different and some people will burn more or less calories than others. A large man will burn more calories than a short woman, for example. I use a Fitbit Charge HR 2 to track my calories. You can see an example of how it works in the graphics above. I recorded my calorie burn for each workout and took a screenshot afterwards to share with you all! This has been an essential tool for my weight loss. There is no other way to monitor exactly how many calories you burn throughout the day. I will never go without mine!
The Level Two Cize Workouts:
Full Out
Workout Length: 35 minutes
Calories Burned: 304 calories
Average Heart Rate: 131 bpm
Difficulty Level: Intermediate
Workout Summary: After doing the first two workouts of the level one series, this workout was a bit of a challenge for me. The bonus is that even if you aren’t mastering the moves instantly, you are still moving your body while trying and this means you are still burning a bunch of calories. The choreography was a bit more complicated but it was still a great workout and I know after doing it several more times, I will master it.
In the Pocket
Workout Length: 37 minutes
Calories Burned: 364 calories
Average Heart Rate: 137 bpm
Difficulty Level: Intermediate Plus
Workout Summary: After doing the previous workouts and learning their moves, this wasn’t as difficult as I thought it would be. There were a few moves that I needed to practice again and again before getting (particularly in the last half of the workout). Shaun T definitely picks up speed in this one but the workout was a blast overall!
The Level Three Cize Workouts:
Go For It
Workout Length: 41 minutes
Calories Burned: 423 calories
Heart Rate Average: 135 bpm
Difficulty Level: Advanced
Workout Summary: My first time doing this workout I was very grumpy and miserable, haha! I felt like the moves were too challenging. But the second time doing it (and the calorie burn is from the second time around), I mastered it. Everything clicked together. The routine is fast paced so you need to pay attention but it is definitely doable. Make sure to do this one when you have a lot of energy!
Living in the 8s
Workout Length:
Calories Burned:
Difficulty Level: Advanced Plus
Deluxe and Bonus Cize Workouts
If you have purchased the deluxe edition of Cize, there are an extra three workouts you can enjoy and swap with the original six. The first is a quick abs workout that combines both standing and floor ab work called 8 Count Abs.
Shaun T has also developed a Cize Weight Loss Series featuring two workouts: Get Into It and Turn It On.
Cize Workouts Summary:
Overall, Shaun T’s Cize workout series is a powerhouse for calorie burning. I’ve reviewed the calories burned during the 21 day fix and Country Heat programs and neither compares to this one for getting your heart rate up and sweating bullets. It’s a comprehensive program that will help you burn fat faster than any other program on the market while having fun at the same time. I recommend you get your own Fitbit Charge HR 2 or other heart rate monitor to track your own calories burned during the Cize workouts and throughout your day to day activities. With this information, you can accurately assess how many calories you are burning throughout the day. This will help you determine how much weight you can and will lose per week if you follow the nutrition guide as well.
what about the other calories and all? please update!
Hi Cloe! Yes, I will update throughout the week! I’ve been so busy this holiday haven’t had a chance! Thanks for reading 🙂
Thank you Jeanie and Joan. Very helpful guide for the intensity level and estimated calories for each workout. I just started cize and I need to purchase a fitbit to keep me on track. I love the workouts. So convenient and fun! Keep up the great work ladies!
You are so welcome, Dani!! Don’t you just love Cize? It hardly feels like exercising! You’ll be so shocked at how many calories you burn per workout. We are still updating this list to get the full idea of each workout!
This is my third day of cize!! I can’t wait until tomorrow for the next workout. Thanks for the info!
Congrats Dina!! That’s so exciting that you are enjoying it. I am floored at how many calories I burn with Cize. I still have to work my way up to the advance workouts though but I love Level 1 and 2 so far!
Thanks so much! MFP doesn’t have Cize in their database. I’m loving this too and I’m a total klutz:)
You’re so welcome!! I am too haha! But he takes you into it step by step so you really nail the move before moving on. I love it! I feel like I could be a backup dancer for Beyonce now! (kind of) 😛
Day 4 and loving it.I’ve only done crazy 8 so far and will be trying “”you got this ” for tomorrow. I really love it
Aren’t they so fun?! I still have yet to try the Level 3 but love both Level 1 and 2! How did you like “You Got This?”
I just started working out. I’m 60 y/o, but used to love to dance (well, I still love it, just don’t do it any more) and I was able to do 1/2 of Crazy 8’s this morning. We have our very first Family Vacation, with all 7 of our children being adults, in 85 days, and bought this to get be in bathing suit shape. Thank you very much for putting down how many calories, because I am using the MyFitnessPal app where I have to input my calories.
Will you be updating the other exercise video calories?
Thanks again! I really am very appreciative
Hi Terry! That is wonderful. What a great goal to have, where are you going on vacation? And yes, I forgot to update it! I will this week with the Advanced ones! I have also reviewed and marked the calories burned for his Weight Loss Series – https://jeanieandjoan.com/shaun-t-cize-it-up/
Have you tried level 3 yet was curious of calorie count thanks!
Hi Amber! Just did Go For It so I could update the results for this page. Just posted the new graphic – Burned 423 calories 🙂 I will update with the most advanced workout later this week!
When will You be updating the “Living in the 8’s” calorie burn information?
I absolutely LOOOOVVEEE Cize!!! I just started on Monday with Crazy 8’s …. Nailed it! For my second day (today) I did ” You Got This”…. very fun and exciting! Yes, I nailed it! LOL I love to dance. I am going to do it again after the hubby and child is tucked away tonight! BEST IDEA EVER!
YESSSS!! Isn’t it absolutely amazing??? I can’t believe how the time just flies – way better than any other program I’ve tried for a fun workout. I was shocked by how many calories I’d burn cause it just feels like I’m at the club dancing away!
Thanks for your blog on CIZE. I’ve been a Shaun-T fan for over 10 years starting with hip hop and. Anytime I need to shed a few pounds quickly,,,I start dancing with Shaun…thanks again. PMW
Thanks for making this post! It’s very Helpful! Any update on the other cize exercises?
I have Cize as a part of the all access package on beachbody on-demand, which I have to say is the best investment I’ve ever made in the fitness department. With all the choices available, I found myself spending more time on Cize, once I started doing it, than anything else. By the third day, I had mastered each dance, even the more advanced ones “Turn it On” and “Go For It”, although these two in particular left me a lot more sore the next day than any of the others had, with jumps and kicks. The moves get progressively more difficult, but it’s easy to stay motivated as he jokes along the way and even laughs a couple times at himself for messing up. This is probably one of the most enjoyable beachbody workouts I’ve ever done and I’ve continued to incorporate Cize into my workout program long after I’ve finished it. Really hope there is a Cize 2.. Afterall, the best advice you get when you start exercising is to do something that you enjoy and his program fits the bill. If you’ve been promising yourself you’ll start exercising consistently or you’re looking for something to break out of your exercise blahs..THIS IS IT! *vacuum cleaner slide, clap your hands and waaaave goodbye 👋
Hi girls,
I’m one week down on Cize and loving it.
I’m curious to know, did you complete the living in the 8’s one to Cia (it looks soooooooo hard!!) and if so how many cals did it burn?
Xx
Hello, thanks for letting us know your dance journey but would you be able to tell me how many calories you lost when you did the last video. Sorry if I’m being nosey but I’m just really intrigued