30 Day Weight Training Challenge


Designed to lose around 1lb a month in about 10 minutes a day. The first week may be challenging for some, easy for others. For more of a challenge you can top up the first week with a brisk daily 1 mile walk, the second week a half mile walk.

Feel free to mix and match but try not to get an imbalance. You will find a more accurate calorie burn for your weight below.

IMPORTANT: Although you will find various lengths of time below, should you wish to reduce or increase the time, the intensity of this challenge really prevents you from attempting more than 10 or 15 minutes on a regular basis. I would consider that dangerous without experienced supervision! Of course, if you are going slower for the specified number of reps, then the intensity becomes less of a problem.

Average no. of calories for Weight Training combined per week.

Calories Burned in 10 minutes daily

  • Weight 100lb:439
  • Weight 120lb:527
  • Weight 125lb:549
  • Weight 150lb:658
  • Weight 175lb:768
  • Weight 200lb:878
  • Weight 250lb:1097
  • Weight 300lb:1317

  • Calories Burned in 2 minutes daily

  • Weight 100lb:88
  • Weight 120lb:105
  • Weight 125lb:110
  • Weight 150lb:132
  • Weight 175lb:154
  • Weight 200lb:176
  • Weight 250lb:219
  • Weight 300lb:263

  • Calories Burned in 5 minutes daily

  • Weight 100lb:219
  • Weight 120lb:263
  • Weight 125lb:274
  • Weight 150lb:329
  • Weight 175lb:384
  • Weight 200lb:439
  • Weight 250lb:549
  • Weight 300lb:658

  • Calories Burned in 15 minutes daily

  • Weight 100lb:658
  • Weight 120lb:790
  • Weight 125lb:823
  • Weight 150lb:988
  • Weight 175lb:1152
  • Weight 200lb:1317
  • Weight 250lb:1646
  • Weight 300lb:1975

  • Calories Burned in 20 minutes daily

  • Weight 100lb:878
  • Weight 120lb:1054
  • Weight 125lb:1097
  • Weight 150lb:1317
  • Weight 175lb:1536
  • Weight 200lb:1756
  • Weight 250lb:2195
  • Weight 300lb:2634

  • Calories Burned in 30 minutes daily

  • Weight 100lb:1317
  • Weight 120lb:1580
  • Weight 125lb:1646
  • Weight 150lb:1975
  • Weight 175lb:2305
  • Weight 200lb:2634
  • Weight 250lb:3292
  • Weight 300lb:3951

  • Comments are closed.