24, Male - 5'9" - 238lbs
Hey guys. Not looking for you all to do my homework for me, but I'm having trouble figuring out a general ballpark (rough estimate with perhaps + or - 100 to 200 calories) for this superset routine my buddy (who is an ex PT) recommended I do for weight loss.
The workout is to do each of the following, with 25lb dumbbells in each hand, in sequence with no rest and as quickly as you can:
10x Squats
10x Standing overhead press
10x Bent-over rows
10x Farmer deadlifts
then Drop to ground and do 10x push-ups on the dumbbells
Repeat 3 times with about 2-3 minutes rest in between (or less)
And that is it, nothing more. Workout technically done (but I often walk it off or jog a little before and after. It's quick and it's absolutely savage (I'm really wrecked afterwards so I'm not concerned about doing a lot more) I do this 3x a week currently and I'm wondering if there's any way to quantify how many calories that just this workout burns.
I know that HIIT keeps burning after you finish, and I am often sweating for a half hour after the workout ends too - but I'm looking for help on any way t make a general estimate so I can continue budgeting enough calories into my day for continued weight loss but not total exhaustion. Lately, I've been having a lot of trouble sleeping and I read that it could possibly be caloric deficit exacerbating the stress I'm already under.
Thanks for anyone reading and for anyone who may point me in the right direction!
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