anyone had any idea how much calories lost for a 70kg, 166 cm male running for an hour @ 9kmh?

to all the sifu here, is it possible to do tabata without any equipment?? and is it alright to continue with slow jog like half hour after the tabata? please advice

barbell or bench ? Read an article where front squad with barbell is suggested, and some used the elyptical which i don't have access to for now, any idea that i can do it without these?

can i do other activity like squat, sit up, push up to achieve the same result?

let's say squat 20 sec > rest 10 sec > push up 20 sec > rest 10 sec > sit up 20 sec > repeat X3?

Will this work? sifu advice please.

but i think sprint is even tougher than just push up, squat and sit up while they're using different group of muscle.