I don't have excel, so I download another spreadsheet program, but it says it's "delimited" and won't let me open it correctly. Any advice?

Ah, delimited would be if it was purely data, and then you could import the data in to something that can use delimited.
That means each cell of info is separated by a comma.
Won't work for this spreadsheet at all.

If no Excel, then having a Gmail account and Google Drive means best option is to copy it your own Drive as your own spreadsheet - then you'll be allowed to change it.

Hi

I am going to be starting You are Your Own Gym soon. How would I mark this in the spreadsheet? Is it considered weight lifting?

Thanks so much!

That line for calorie burn lifting is based on sets and rests of 2-4 between, and lifting range of reps up to probably 20 max. Because that form of lifting burns less calories.

Many bodyweight workouts can be in that description at the start, well, for a while, like with pullups or dips or pushups for instance.
Eventually it may be easier and some of it doesn't fall in that range anymore.

So that program may start out with telling you to keep rests to less than 1 min, move on to another muscle exercise, only do so many reps or for only so long, and you'll come back around again.
That would be more metabolic lifting, circuit training, and burns more calories.
That style belongs in high cardio.

So still resistance, but more calorie burn that lifting line won't cover.