7-day plan · Mon–Thu gym + 3 h vest walk · Fri–Sun 6 h vest walk

Gym Week Burn Plan

Every workout with the time it takes and the estimated calories burned at 100, 90, 80 and 70 kg body weight.

Week at a glance

Day	Workout	Time	100 kg	90 kg	80 kg	70 kg

Road to goal weight

Doing this plan every week, as is

Start date Start weight (kg) Goal weight (kg) Your TDEE at start weight, no exercise (kcal) Food eaten per day (kcal)

Your everyday burn (TDEE) is scaled down as your weight drops. The workouts and walks on this page are added on top of it.

Days to goal–

Goal reached on–

Average loss per week–

Week	Week starting	Weight at start	Burned that week	Eaten that week	Deficit	Lost

How it's worked out

Time. Each set of 10 reps takes about 30 seconds. One superset round is both exercises back to back plus 60 seconds rest, so 10 rounds is about 22 minutes. Abs supersets use 45 seconds rest, about 18 minutes.

Calories = MET × body weight (kg) × hours. Rowing 7.0, weights supersets 5.0 (Wednesday leg day 6.0), abs 3.8, walking 3.5 at about 5 km/h on the flat. For the walk the 20 kg vest is added to body weight.

These are estimates and can be 20–30% off either way. Hills or a faster pace raise the walking burn a lot.

Road to goal weight. Each day it takes your TDEE, scaled to your current weight, adds that day's workouts and walks on top, and takes away what you eat. Every 7,700 kcal of deficit counts as about 1 kg lost. Your weight is updated every day, so the burn shrinks as you get lighter and the loss slows down. Real loss is rarely a straight line: water weight makes the first weeks look faster, and the body adapts later on.