How Much Weight Can You Lose by free weight lifting for 20 minutes

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(grams) 		  
Someone weighing 70 Kg or 154.3 lb free weight lifting burns 140.0 calories in 20 minutes. This value is roughly equivalent to 0.04 pound or 0.64 ounce or 18.1 grams of mass (fat and/or muscle).

  • Doing this activity 3 times a week for 20 minutes will burn 0.48 pounds or 0.22 Kg a month.
  • Doing this activity 5 times a week for 20 minutes will burn 0.8 pounds or 0.36 Kg a month.

A person will loose 0.64 ounce or 18.1 grams and will burn 140.0 calories free weight lifting for 20 minutes

How to calculate the burned calories or weight (mass) loss

The number of calories you burn depends on:

Multiply your body weight in kg by the MET (Metabolic equivalent) value by the time of activity, you'll get the approximate energy expent in Kcal according to the person's body weight. In this case, free weight lifting at a MET value, burns Kcal/kg x body weight/h.

A 70 kg individual free weight lifting for 20 minutes will burn the following:

(METs x 70 kg body weight) x (20 min/60 min) = 140.0 Kcal.

is the value in METs for free weight lifting.

To transform the value in calories into pounds just divide the value in calories by 3500. So,

140.0/3500 = 0.04 pound = 0.64 ounce = 18.1 grams of mass. We can't say that it is fat because it could be also muscle.

References:

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