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Pick 3 Workout Calculator

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The Pick 3 Workout Calculator is an innovative tool designed for fitness enthusiasts who wish to create a balanced and comprehensive workout routine. This unique calculator focuses on three fundamental areas of fitness: strength, endurance, and flexibility. Unlike the name might suggest, it has nothing to do with lottery games but everything to do with enhancing your fitness regimen.

Purpose and Functionality

The core idea behind the Pick 3 Workout Calculator is to allow individuals to choose exercises from three key categories—strength, endurance, and flexibility—to assemble a holistic workout plan. This calculator not only helps in selecting exercises but also estimates the total time required for the workout and the calories that would be burned. It factors in the user's weight and the duration/intensity of each chosen exercise to provide a personalized workout and calorie burn estimate.


The Pick 3 Workout Calculator helps you plan a workout by choosing exercises from three categories: strength, endurance, and flexibility. Here's how it calculates the time you'll spend working out and the calories you'll burn:

  1. Input Your Weight: Tell the calculator how much you weigh. This is important because it helps figure out how many calories you burn.
  2. Pick Your Exercises: Choose one exercise from each of these three areas:
    • Strength: Like lifting weights or doing push-ups.
    • Endurance: Activities that get your heart rate up, such as jogging or biking.
    • Flexibility: Stretching or yoga to improve your range of motion.
  3. Tell It How Long You'll Exercise: Decide how many minutes you'll spend on each exercise.
  4. The Calculator Does Its Magic: Based on the exercises you choose and how long you'll do them, the calculator estimates:
    • Total Workout Time: Just adds up the minutes you plan to spend on each exercise.
    • Calories Burned: Uses a formula that considers your weight, how long you're exercising, and a special number called "MET" for each type of exercise. MET stands for Metabolic Equivalent of Task, and it's a way to measure how much energy an activity uses compared to sitting still.

Here's a simplified way to see the formula for calories burned: Calories Burned=MET of Exercise×Your Weight in kg×Exercise Time in HoursCalories Burned=MET of Exercise×Your Weight in kg×Exercise Time in Hours

How It Works: A User's Guide

Here's a simple step-by-step guide on using the Pick 3 Workout Calculator:

  1. Input Your Weight: Enter your weight in kilograms or pounds. This is crucial for estimating the calorie burn accurately.
  2. Choose Your Exercises: Select one exercise from each of the three categories:
    • Strength: Such as squats or bench press.
    • Endurance: Like running or cycling.
    • Flexibility: Options might include yoga or stretching.
  3. Specify Duration: Indicate how many minutes you plan to spend on each exercise.
  4. Calculate: The calculator processes your inputs to provide two key pieces of information—your total workout time and the estimated calorie burn.

An Illustrative Example

Let's consider a scenario where a user weighing 70 kg plans a workout with 20 minutes allocated to each category, using average MET values:

  • Strength (MET = 8): Burns approximately 187 calories.
  • Endurance (MET = 7): Burns about 163 calories.
  • Flexibility (MET = 3): Consumes roughly 70 calories.

Total Calorie Burn: 420 calories
Total Workout Time: 60 minutes

Relevant Information Table

CategoryExercise ExampleMET ValueEstimated Calorie Burn
StrengthSquats8187 calories
EnduranceRunning7163 calories
FlexibilityYoga370 calories


The Pick 3 Workout Calculator is more than just a planning tool; it's a pathway to achieving a well-rounded fitness routine that caters to all aspects of physical health. By incorporating strength, endurance, and flexibility into your workouts, you ensure a comprehensive approach to fitness. This calculator simplifies the planning process, offering personalized insights into workout duration and calorie expenditure. Whether you're a seasoned athlete or just starting on your fitness journey, the Pick 3 Workout Calculator is an invaluable resource for designing efficient and effective exercise plans.

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