Calories Burned Doing 9 Week Control Freak

I started working out to the 9 Week Control Freak program and since I record my workouts on my Apple watch, I wanted to share the calories burned doing 9 Week Control Freak.

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

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Calories Burned Doing 9 Week Control Freak

If you’re looking for the calories burned doing 9 week control freak off the wall, I haven’t done the workout yet.

I will post the results when I do the workouts to the sister program (I plan on doing it as a phase 4).

Important note about this blog post:

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, we weight different, and different metabolisms. Keep that in mind.

My stats:

• Height: 5’3
• Weight: 150 pounds

How I Measure My Calorie Burn

I record how many calories I burn while I workout using my Apple Watch. I have the series 4.

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

I always track total calories. These are the total calories I burn during the workout, including rest breaks. Those totally count in my mind.

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

You can find it on the BOD app on your watch as well, but I don’t like using those settings. I find the calorie burn is higher, and I would rather have a lower reading (just in case it’s off by a lot).

Why measure your calorie burn?

I use it as a guide to see how much I’m truly burning in a workout.

It’s a tool to push myself hard that next workout.

I don’t necessarily use it in terms for nutrition, but it does give me a general idea on what I’m burning to help me better understand how much I should be eating (just a guideline). The more I burn, the more I eat (woo hoo).

What Nutrition Program I Followed

I don’t follow Ultimate Portion Fix or 2B Mindset. I personally cannot be boxed into a diet mentality, otherwise I go off the rails with yoyo dieting and binges.

Instead, I followed the principles off of my Real Food Real Life Nutrition Guide when it came to my nutrition plan.

This guide looks at food as fuel and welcomes all food groups. It incorporates your favorite foods (like pizza and cake) and has been the reason why my outlook on food has completely changed. I have also included a sample 7 day meal plan.

I do not drink Shakeology or any of the Performance line. Instead here are some Shakeology alternatives and I drink Nuzest Protein Powder and Revolution Nutrition right now.

How Many Calories Burned Doing 9 Week Control Freak?

Overall (so far) with the program, I like it because there is a lot of variety. It’s not the same thing over and over (even in the same workout). I like how it gets switched up so I don’t get bored.

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

I do enjoy the 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).

Sign up for Beachbody on Demand here.

At the time of posting this, I am still doing the program but will update the calories burned daily.

9 Week Control Freak Calorie Burn

This program has workouts that are 20-30 minutes.

The nightly stretches are not included but when I have run my Apple Watch doing them, I seem to burn around 35-45 calories.

9 Week Control Freak Equipment Needed

If you’re doing the original program, there are some equipment pieces that are needed.

• Control track. I looked for a dupe on Amazon and it was either sold out or more expensive, so I just bit the bullet and ordered from Beachbody directly. (This is the control track dupe I was looking at, but couldn’t get it on Amazon Canada. It is different as it doesn’t “slide” but it does work. However, if you add all these up it is cheaper to buy directly).
• Resistance bands. The control track came with what I needed (I use the heavy band), but you can find a variety pack on Amazon (I have these ones).
• 8″ Inflatable ball. Again, it came with the package I ordered, but you can find these on Amazon. These balls are not weighted, so the pilates balls are perfect.
• Step. I ordered these at the end of week 1. I tried to do it without but, it was clear I needed it. I ordered this one from Amazon Canada (US friends, this one looks to be the same but in a different color.
• Weights. I bought the Bowflex Selecttechs 9 years ago and they’re still holding strong.

9 Week Control Freak Phase 1

Phase one contains three themes for the week: activate, stimulate, and accelerate.

9 Week Control Freak Calories Burned Week 1 Activate

• DCT-T Back & Biceps calories burned: 279 calories
• DCT-T Chest & Triceps calories burned: 269 calories
• Tabata Cardio calories burned: 202 calories
• DCT-T Shoulders calories burned: 256 calories
• Total Body Tone calories burned: 228 calories

Overall thoughts of week 1:

I really enjoyed this week, however, I am not thrilled with the lower calorie burn compared to other programs. It’s not a small calorie burn this week, but I prefer to see it 300+ for a 30 minute program. We will see what happens next week.

I was surprised how sore my lower abs were on rest day. I really didn’t think I was getting much work done on the ab breaks on DCT-T, but I was clearly wrong.

Note: I did week 1 without a step but I have ordered this one from Amazon Canada (US friends, this one looks to be the same but in a different color).

9 Week Control Freak Calories Burned Week 2 Stimulate

• DCT-T Back & Biceps calories burned: 282 calories
• DCT-T Chest & Triceps calories burned: 242 calories
• Tabata Cardio calories burned: 253 calories
• DCT-T Shoulders calories burned: 264 calories
• Total Body Tone calories burned: 234 calories.

Overall thoughts of week 2:

This week has slightly ramped up, which is nice. The step arrived on Wednesday and I feel that it bumped up the workout, so I recommend grabbing one from Amazon. I really felt more of a leg burn with it on Total Body Tone with the squat and curtsy lunges.

9 Week Control Freak Calories Burned Week 3 Accelerate

• DCT-T Back & Biceps calories burned: 365 calories
• DCT-T Chest & Triceps calories burned: 332 calories
• Tabata Cardio calories burned: 259 calories
• DCT-T Shoulders calories burned: 329 calories
• Total Body Tone calories burned: 272 calories

Overall thoughts of week 3:

I’m enjoying week three. It’s more challenging and I’m definitely feeling accomplished. The step is the boost I needed for difficulty and I use it on the third riser (although I’m always scared I will trip). I noticed the calorie burn has ramped up, yet I’m still in the same time frame. I love that I can get in, and get out.

DCT-T Shoulders Tabata was tough! I had to go down a level on my step. My legs and heart rate was done.

This week I have also adjusted my nutrition, focusing more on protein intake to help curb my cravings at night. It’s working so far.

9 Week Control Freak Phase 2

Phase two contains three themes: concentrate, elevate, recreate.

Calories Burned doing 9 Week Control Freak Week 1 Concentrate

• Tabata Cardio: 244 calories
• DCT-T Shoulders: 317 calories
• DCT-T Biceps & Triceps calories burned: 323 calories
• Total Body Tone: 230 calories
• DCT-T Back & Chest calories burned: 321 calories

Over all thoughts of phase two, week 1:

This week has been a doozy. We started our Eat Move Meditate group program this week. I was following the meal plan I made for the participants and incorporating Dee’s workout videos. They complimented 9 Week Control Freak well. Getting my mind right with the mindfulness portion too made me appreciate everything I was doing for my body that much more.

The workouts this week are more compounded. It’s challenging but not impossible. I had to modify a few, but still got the work in.

Calories Burned doing 9 Week Control Freak Week 2 Elevate

• Tabata Cardio: 253 calories
• DCT-T Shoulders: 323 calories
• DCT-T Biceps and Triceps calories burned: 234 calories
• Total Body Tone: 209 calories
• DCT-T Back and Chest calories burned: 323 calories

Overall thoughts on 9 Week Control Freak Phase Two, Week Two:

Another challenging week that is leaving me very sore (and very tired). I added the 10 minute foam roll to the mix this week to help with my super tight hamstrings.

Calories Burned doing 9 Week Control Freak Week 3 Recreate

• Tabata Cardio: 234 calories
• DCT-T Shoulders: 275 calories
• DCT-T Biceps & Triceps calories burned: 305 calories
• Total Body Tone: 211 calories
• DCT-T Back & Chest calories burned: 272 calories

Overall thoughts of week 3:

Man alive, the 20 second tabata is getting to me. I’m having some knee issues so finding I need to modify a move or two to avoid pain but still a great week.

9 Week Control Freak Phase 3

Phase three’s three weeks have the following themes: dominate, incinerate, annihilate.

9 Week Control Freak Calorie Burn Week 1 Dominate

• DCT-T Back and Legs calories burned: 329 calories
• Tabata Cardio: 184 calories
• Total Body Tone: 222 calories
• DCT-T Chest & Triceps calories burned: 235 calories
• DCT-T Shoulders & Biceps calories burned: 298 calories

My knee injury has been present for a week and half now. So I’m modifying most jumps or any moves that bring on pain. So my Tabata calorie burn was lower then normal but that’s alright.

Updated: knee is still injured. A lot more mods need to be taken since I can’t bend my knee that much. Still working, but being careful.

I took a little over a week off and I’m still having knee problems. I will have to adjust.

9 Week Control Freak Calorie Burn Week 2 Incinerate

• DCT-T Back & Legs calories burned: 295 calories
• Tabata Cardio: 194 calories
• Total Body Tone: 221 calories
• DCT-T Chest and Triceps calories burned: 280 calories
• DCT-T Shoulders and Biceps calories burned: 291 calories

Man oh man this knee injury is something else. I’m going on three weeks with it. This week I worked out with a knee brace and found it helped. I had to modify (no jump rotations or anything too jarring).

9 Week Control Freak Calorie Burn Week 3 Annihilate

• DCT-T Back & Legs calories burned: 359 calories
• Tabata Cardio: 234 calories
• Total Body Tone: 230 calories
• DCT-T Chest and Triceps calories burned: 264 calories
• DCT-T Shoulders and Biceps calories burned: 330 calories

It feels so good to have completed these 9 weeks! I definitely had some water in my eyes as soon as I wrapped up. This past week I was able to workout with my knee brace but I still modified (which meant not as deep in lunge moves and not mountain climbers, I ran in place instead).

Next week I start Off The Wall and I’ll track that too and link it in the post.

9 Week Control Freak Bonus Workouts Calories Burned

Autumn’s 10 Minute Bonus Workouts

• Autumns Favorite Ab Burn Out Calories Burned: 70 calories
• 10 Minute Core Ball Workout Calories Burned: 68 calories
• 10 Minute Plank Abs Workout Calories Burned:
• 10 Minute Control Track Abs Calories Burned: 87 calories
• 10 Minute Back Burner Calories Burned: 75 calories
• 10 Minute Shoulder Sculpt Calories Burned: 72 calories
• 10 Minute Back and Chest Workout Calories Burned: 80 calories
• 10 Minute Triceps and Biceps Workout Calories Burned: 71 calories
• Autumn’s Favorite Upper Body Blast Calories Burned: 86 calories

Tabata Bonus Workouts

These will be done at a later time due to my knee injury.

• Tabata Bonus High Knees Calories Burned:
• Tabata Bonus Step Run Ups Calories Burned:
• Tabata Bonus Over The Tops Calories Burned:
• Tabata Bonus Burpees Calories Burned:
• Tabata Bonus Scissor Shuffle Calories Burned:
• Tabata Bonus Football Fast Feet Calories Burned:
• Tabata Bonus DB Squat Jump Calories Burned:
• Tabata Bonus Track Mountain Climbers Calories Burned:
• Tabata Bonus Burpee Jump Lunge Calories Burned:
• Tabata Bonus DB Rotating Squat Jump Calories Burned:
• Tabata Bonus High Knees Calories Burned:
• Tabata Bonus Track Mountain Climbers 2 Calories Burned:
• Tabata Bonus Burpee, Star Jack Calories Burned:
• Tabata Bonus DB Over The Top (Step) Calories Burned:
• Tabata Bonus Track Cross Body Mountain Climbers Calories Burned:
• Tabata Bonus Burpee Mule Kicks Calories Burned:

Foam Roll – 10 min: 65 calories

What’s next? I plan on completing the Off the Wall version of the program (without the specific equipment) as a phase 4, here’s how many calories are burned doing Off the Wall.

As we know, nutrition is the key and I firmly believe that you need to plan ahead when it comes to what you’re eating. I have a free workshop to teach you how to meal plan, click the image below to join.

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