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TOPIC: How do you burn 3500 calories exercising in one week?

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February 15, 2011 4:07 PM
Wow, I must be doing something wrong, I'm only burning around 300 calories for 40 minutes of a work out, and I'm working out 6 days a week!! Very impressed with all of you!
February 15, 2011 4:07 PM
burned 2700 calories today ;-) (5 hours on the bike)
Edited by kilojoule On February 15, 2011 4:08 PM
February 15, 2011 4:09 PM
I do 45 min or more of hip hop dancing, about 6 days a week. burn about that, little less
February 15, 2011 4:13 PM
Whooaaa... apparently I need to be working out more. My average 30 minutes on the treadmill just got put to SHAME. I can't wait to get off work and hit the gym now. Thanks for the motivation!!
February 15, 2011 4:25 PM
On days like today (95miles on the bike) burning them is the easy part...eating back enough not to have a huge deficit is what kills me
February 15, 2011 4:36 PM
Its actually not hard to do if you have the time to put the exercise in. Five days a week I'm at the gym for 2.5 hours. Everyday I do at least 450 cardio calories on the elliptical or treadmill:

Monday - Elliptical, 60 minutes for 800 calories; Treadmill, 45 min for 350 cal; strength training, 30 min for 200 cal
Tuesday - 450 cardio cals plus 2 45 minute classes: Turbo Kick & Yoga Tone
Wednesday - 450 cardio cals plus 2 45 minute classes: Tummy Tuck & Butt Lift followed by Total Body Workout
Thursday - 450 cardio cals plus 2 45 minute classes: Step Aerobics & Super Strength
Friday - 450 cario cals plus 1 45 minute class: Aerobic Dance. Usually have a personal training session after for 1 hour of circuit training.
Saturday - At home, DVD's: Jillian Michaels Fat Blast & Metabolism boost & her 30 day shred
Sunday - rest.

On top of all this I walk my dogs for an hour a day, but they're slow so that usually only burns about 190 calories.

I usually end up close to 10,000 calories per week in exercise. The beauty is that I eat most of those back and I lose weight. When I was super obese I couldn't move and now I just challenge myself more and more. I enjoy it.
February 15, 2011 4:40 PM
Riding my horse turns out to be a great calorie burner. About 500cal per hour and good fun too.
February 15, 2011 4:51 PM
Cycling 5 days a week = 4000-6000 cals burned; best cals bang for your time in my opinion & easy on your joints.
February 15, 2011 5:04 PM
I'm close to that 3500 mark. My schedule most weeks is:

Monday - body combat (cardio - one hour)
Tuesday - body pump (weight training/endurance - one hour),
Wednesday - body combat or treadmill ( run and fast walk) (one hour),
Thursday - body pump,
Friday - treadmill (fast walk - 10 minutes then run 15 minutes then fast walk for 35 min),
Saturday - body pump,
Sunday - step class (cardio - 45 minutes)

Sometimes I take Monday/Friday off. One of the trainers at gym said you should rest one day.

Hope this helps!
February 15, 2011 5:14 PM
Running at a pace of 5 mph or more should yield close to 20 cals per minute depending on your weight. I run every AM for more than an hour at a 6.3 mph pace and I'm burning 1200 per hour. Add in 40 minutes of ISO for 500+ cals 3x a week and I'm just over 11,000 cals burned for the week. I usually don't have any trouble eating them back, either. If I don't eat them back, I stall on the W/L.
Edited by runningneo122 On February 15, 2011 5:19 PM
February 15, 2011 5:17 PM
I can burn 500 calories EASILY doing any workout (zumba, treadmill, P90X, going for a long walk, etc) so if did that 7 days a week I'd be at 3500. I'm usually way higher than though.
February 15, 2011 5:28 PM
I love do walking and using my HRM I burn 450 calories an hour between 3.5-4 mph just doing that and i usually walk 90-120 minutes..I like using my Wii..ill do wii strength/yoga 2-3 times a week (burns 200 in 45 minutes for that session) and i like to go up and down my stairs because its right there and that can burn me about 600-700 calories an hour. I randomly do jogging in place and thats about 400 cals an hour..depends on the pace. smile my schedule can very.
February 15, 2011 5:36 PM
5,196 calories burned last week. I use a heart rate monitor to track my calories.

6 Days a week: Zumba - Kinect
2 Nights a week: Zumba Class
February 15, 2011 6:02 PM
I work from home, next to my desk is my mini home gym area.

Each coffee break I generally do either a 15 minute body weight circuit or 5 rounds on my heavy bag.

I also do one larger, goal focused workout each day. This could be a random P90X, power lifting, running, etc...

I try to do 900 calories a day in exercise. I usually pull that off 5 days a week. I don't even log all of it, but I guess I should...
February 15, 2011 6:02 PM
Swimming is a great work out about 850 calories in 90 minutes (100laps @ 25yd a lap) <3 it.
February 15, 2011 6:06 PM
This is one of those questions with a "DEPENDS" answer. It depends on what each person weighs!!

I weigh about 284lbs and I would only have to run 3.1 miles in about 33 minutes for 4.5 times a week to hit a burn of 3500 cals. Someone that only weighs 102 lbs might have to run what .... 3 maybe 4 *times* as much in single week to match me? So what you need to know is what someone *your size* has to do in a week to hit 3500.
February 15, 2011 6:29 PM
If I'm working, I usually hit the gym for an hour or so of strength training (we have a gym at work, and a lot of spare time, so it works well that way). If I'm not working, I usually strength train for an hour in the morning, then add an hour of cardio in the afternoon. That's usually good for 6000 to 8000 calories a week, with weekends off.
February 15, 2011 6:35 PM
It's real simple. Burn 500 calories a day 7 days a week and that equals 3500 calories burned a week. Or you can burn 600 a day to reach 3600 for the week amd still have a day off. Or you can do 700 5 days and have to days off.
February 15, 2011 6:37 PM
Here is my workout from last week!

Mon: 747 calories burned ( Tredmill, Bike & Circuit )
Tues:752 calories burned (Tredmill Bike & Circuit)
Wed:256 calories burned ( Turbo Jam )
Thur:782 calories burned (Tredmill, Bike, Circuit, & Planks)
Fri:652calories burned ( Tredmill & Bike)
Sat:804 calories burned (22 mile bike ride)
Sun:1516 calories burned (41 mile bike ride)

February 15, 2011 6:41 PM
i go on the eliptical for an hour ->500 cals. If I do it every day I'll make it to 3500!
February 15, 2011 6:45 PM
just plain old jogging burns 100+ (more if you are heavier) calories for every 10 minutes. Even walk-jogging comes close. And if even jogging for 10 minutes is too much, you can break it into smaller segments - jogging for 2 minutes while you're waiting at the photocopier, reading your emails, to the mailbox, etc add up over the course of the day.
February 15, 2011 7:09 PM
Here's an example of what I've done so far this week.My goal is 7000 calories which at this pace won't be a problem!

Goal-7000 calorie burned
Saturday-2/12 - 1751calories burned -(31.1 mile bike ride) -
Sunday-2/13- 590 calories burned -(jogging)
Monday-2/14-2002 calories burned (31,4 mile bike ride & 90 minutes of softball) -
Tuesday-2/15- 2181 calories burned -(31.1 mile bike ride -2 hours softball) -
Wednesday2/16- calories burned -(how they were burned)
Thursday-2/17- calories burned -(how they were burned)
Friday-2/18- calories burned -(how they were burned)

Left To Goal:476

If you copy & paste the links after my bike rides on saturday.monday & tuesday you'll get a lot more detail on my rides!!
Edited by collettemrk On February 15, 2011 7:54 PM
February 15, 2011 7:11 PM
I do between 90 and 120 minutes of moderate to heavy cardio a day. my everyday workout consist of 35 minutes on the elliptical using the fat burner workout routine, level 12. (at my gym all the elliptical and stationary bike machine levels are from 1 to 20)
followed by 30 to 45 minutes of powerwalking around the track, at least 4 miles per hr. Next comes the stationary bike, for 30 minutes. I usually set the bike to level 8, and do the manual program maintaining at least 15 mph.
Finally if i'm feeling it, I get on the treadmill for 30 minutes. i'll walk 2.5 mph with the incline turned all the way up to 15%.
Today this work out was good for 1214 calories.
February 15, 2011 7:16 PM

Running at a pace of 5 mph or more should yield close to 20 cals per minute depending on your weight. I run every AM for more than an hour at a 6.3 mph pace and I'm burning 1200 per hour. Add in 40 minutes of ISO for 500+ cals 3x a week and I'm just over 11,000 cals burned for the week. I usually don't have any trouble eating them back, either. If I don't eat them back, I stall on the W/L.

I agree. If I don't eat mmost of my exercise calories I tend to binge after a couple days,like my body is trying to catch up on missed calories. Itsweird because like today I see that I ate 2300 calories but I'm losing.
February 16, 2011 1:51 AM
it can be done, i dont make it every week b/c of school, this week i will be working over 4000 cals. It takes dedication & planning. I work at a hospital, long hallways, lots of walking, i use the gym on my lunch break, go to another gym on my days off religiously. It becomes a routine after awhile. yawn

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