9 Week Control Freak Off The Wall Calories Burned

Pinterest Hidden Image Pinterest Hidden Image Pinterest Hidden Image

If you want to learn more about the 9 Week Control Freak Off The Wall workouts, I wanted to share my the following. I completed the Off the Wall version of the program as a phase 4 to the total program and wanted to record my calories burned to give you an idea of the work involved.

I didn’t use this as an alternate path in the schedule, I didn’t repeat the workout routines over and over. I simply did each phase as a week (added an extra month to the workout calendar).

9 week control freak off the wall calories burned Pin

Randa Nutrition Favicon Pin

Save This Recipe!

Enter your email below & I’ll send it straight to your inbox. Plus you’ll get great new recipes every week!


Disclosure: This post contains affiliate links for your convenience. As an Amazon Associate, I earn from qualifying purchases.

5 day meal plan for busy moms Pin

5 Day Meal Plan for Busy Moms

Download the free 5 day meal plan for busy moms by signing up for the Randa Nutrition email list.

9 Week Control Freak Off The Wall Calories Burned

Doing the original program? Here are the calories burned doing 9 Week Control Freak.

Important note about relying on this blog post in regards to calories burned:

Just because I’m burning a certain set of calories, does not mean you will burn the same. This just gives you an idea.

We all have different bodies, different amounts of muscle, weigh different, and have different metabolisms. Keep that in mind.

My stats:

  • Height: 5’3
  • Weight: 150 pounds

I use these calories as a guide to push myself. I like to see what I did in the previous workout, or previous week (so it’s a similar style) and push myself to my best.

Using an Apple Watch to Record Calories Burned

I used my Apple Watch Series 4 to record the calories burned to do these home workouts. I used the native settings to record them (I didn’t use the BOD app).

The settings I use: I record the DCT-T training (density training) as circuit training or mixed cardio (I don’t notice a difference with results), Total Body Tone as traditional strength training, Tabata Cardio as HIIT.

Do you track your calories burned as active calories or total calories?

When it comes to recording my workouts, I record total calories. These are the total calories I burn during the workout, including rest breaks. I don’t understand active calories, I believe what I burn throughout the whole workout is what counts.

Are the readings accurate?

Nothing is as accurate as a lab reading or even a heart rate monitor. There will be a variance, so don’t rely on the numbers.

However, when I first got my Apple Watch I wore it, along with my Polar heart rate monitor, and compared it. They were only a few calories apart (the Apple Watch was lower).

What Nutrition Program for 9 Week Control Freak

During this time I followed my own program, following the principles of the Real Food Real Life Nutrition Guide. I used that as a base and tracked macros.


manage your macros macros calculator Pin

Ready to calculate your macros in seconds?

Stop guessing and flip-flopping between diets.  Finally have a roadmap with this proven method!

This spreadsheet makes figuring out your macros, a piece of cake.

Want more info on macros? I am now offering macro coaching in my Nutrition Consulting Package.

How Many Calories Burned Doing 9 Week Control Freak?

9 Week Control Freak Off The Wall is available to stream on Beachbody on Demand.

I do enjoy the BOD service, I’ve been using it since it launched a few years ago. You are able to stream the workouts on your computer, iPad, iPhone, Apple TV, and Amazon Firestick (which is what I use).

If you’re looking for different Beachbody programs you can sign up for Beachbody on Demand here.

Note: I do not run a coaching business through Beachbody, I do however use it as an affiliate program (where I get a commission). The coaching business I have is my own as a nutritionist.

Equipment Needed for Off The Wall

Weights. I bought the Bowflex Selecttechs 9 years ago and they’re still holding strong. You will need a variety of light, medium, and heavy. I used 7.5-22 pounds.

Since this is the Off The Wall version, you don’t need the control track or the core ball. You simply need a few pairs of dumbbells (I recommend a heavy dumbbell, moderate, and light).

Off The Wall Calorie Burn

Updating as I was asked if I followed the modifier or not. It’s been over a year since I did this program and if memory serves me right, I believe I did a lot of pushups on my knees (especially if tricep pushups were involved – those muscle groups have always been challenging for me).

As for the Tabata training, I’m sure there was a moment or two where I had to follow the modifier as well. Stamina and endurance are something that I’m working on.

It happens. It’s you vs you, my friend! Not you vs Autumn Calabrese.

There are a total of 5 workouts per week and 2 rest days (and you can add the free bonus workouts if you would like).


  • DCT-T Back and Biceps: 285 calories
  • DCT-T Chest and Triceps: 253 calories
  • Tabata Cardio: 230 calories 
  • DCT-T Shoulders: 292 calories
  • Total Body Tone: 218 calories

Phase 2

  • Tabata Cardio: 225 calories
  • DCT-T Shoulders: 289 calories
  • DCT-T Biceps and Triceps: 292 calories
  • Total Body Tone: 205 calories
  • DCT-T Back and Chest: 317 calories

Phase 3

  • DCT-T Back & Legs: 307 calories
  • Tabata Cardio: 211 calories
  • Total Body Tone: 225 calories
  • DCT-T Chest & Triceps: 280 calories
  • DCT-T Shoulders & Biceps: 266 calories

I just want to remind you that whether you’re a beginner or have been working out for years. Every workout is individual to you, the intensity you bring, the reps you do, and the mindset you have.

Every workout does not have to be an intense workout (something I have learned the hard way over the past year). So please, give yourself grace and if you have to do some different moves than the cast members then so be it.

Remember to follow self-care practices, rest when your body is asking for it, get a good night’s sleep so you feel your best the next day, and follow a nutrition plan that works for you (I have plenty of healthy and delicious recipes).

fast track nutrition macros Pin

Grab your Free copy

Fast Track Your Nutrition with Macros

Learn the simple steps to improve your diet without diets and deprivation. 

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.