Tag Archives: calorie

Workouts that Burn 300, 400 and 500 Calories

20 Dec


I’m always curious how many calories different workouts burn…Should I do yoga or go for a run? Take a barre class or try Zumba?  Well if you’re like me and you’re dying to know how many calories that spin class is worth I’ve taken  the guesswork out for you. Here I’ve compiled a few different workouts that burn 300, 400 and 500 calories and you’ll notice within each “calorie section” the workouts last for different amounts of time. Calorie burn is all about intensity so you can burn 300 calories either by taking a walk with a friend or if you’re short on time and you want to work off those potato skins from last night’s happy hour try some High Intensity Interval Training for 20 minutes. This breakdown is kinda cool since you can rest easy if you hate the impact of things like kickboxing and would rather get zen with some yoga…both are going to torch about 500 calories!

300 Calories

  1. Walking with a few hills for 1 hour
  2. High Intensity Interval Training (HIIT) for 20 minutes. Try this tabata workout video here.
  3. Ballet Barre Class or Workout for 1 hour

400 Calories

  1. Running 9 min/mile (6.7 mph) for 35 minutes
  2. Zumba Class for 45 minutes
  3. Circuit Training or Bootcamp for 40 minutes. Try this toning circuit workout here. Both are living room friendly…no gym required!

500 Calories

  1. Bikram Yoga for 45 minutes
  2. Kickboxing for 40 minutes
  3. Spin Class for 40 minutes. Try this spin workout if you can’t make it to class…playlist included!

Workouts that Burn 300, 400 and 500 Calories

20 Dec


I’m always curious how many calories different workouts burn…Should I do yoga or go for a run? Take a barre class or try Zumba?  Well if you’re like me and you’re dying to know how many calories that spin class is worth I’ve taken  the guesswork out for you. Here I’ve compiled a few different workouts that burn 300, 400 and 500 calories and you’ll notice within each “calorie section” the workouts last for different amounts of time. Calorie burn is all about intensity so you can burn 300 calories either by taking a walk with a friend or if you’re short on time and you want to work off those potato skins from last night’s happy hour try some High Intensity Interval Training for 20 minutes. This breakdown is kinda cool since you can rest easy if you hate the impact of things like kickboxing and would rather get zen with some yoga…both are going to torch about 500 calories!

300 Calories

  1. Walking with a few hills for 1 hour
  2. High Intensity Interval Training (HIIT) for 20 minutes. Try this tabata workout video here.
  3. Ballet Barre Class or Workout for 1 hour

400 Calories

  1. Running 9 min/mile (6.7 mph) for 35 minutes
  2. Zumba Class for 45 minutes
  3. Circuit Training or Bootcamp for 40 minutes. Try this toning circuit workout here. Both are living room friendly…no gym required!

500 Calories

  1. Bikram Yoga for 45 minutes
  2. Kickboxing for 40 minutes
  3. Spin Class for 40 minutes. Try this spin workout if you can’t make it to class…playlist included!

Printable 40-Minute Interval Treadmill Workout…Never be bored on the treadmill again!

8 Dec

I’m not afraid to say it… I love the treadmill. I know, I know, my fellow runners out there probably gasp in horror at the thought of spending even 30 minutes “running but going no where” but I love it. I love staying dry, I love watching TV and I really love being warm.

That said, I am willing to admit it can get a wee bit  boring if every time you hop on the old treadmill you hit your regular 3-5 miles. Well that’s why I love this workout…you’ll be changing speeds, inclines even directions every minute so there is no chance you’ll get bored. After all,  keeping your mind and body guessing is the best way to keep seeing results!

Print the workout here 40 minute treadmill workout

Here is how it works…

  • You’ll warm up and alternate fast and medium running speed every minute while increasing your incline Great treadmill bonus…you can add hills whenever you like:)
  • Then you’ll recover and move onto a section where you jog backwards and shuffle sideways on the treadmill. Tip: Make sure you hold onto the arm rails until you get the hang of this exercise. (I love since it’s great for toning the back of the legs and outer thighs)
  • Rest and catch your breath then it’s onto alternating sprints and recovery jogs.

The 40 minutes will fly by and if you’re not already a treadmill convert hopefully this workout will help you on your way! Happy Running!

*** If you are an exercise newbie Katie from K.E.P.T. You Fit has a great modification of this workout. You can check it out here.***

Dirty 30s: the 30 second interval workout

12 Sep

This is one of my favorite workouts from the High Intensity Training class I teach. See, I measure a good workout by how much fun I have, how much I sweat, how many calories I burn and most importantly how quickly I’m in and out of the gym.

Dirty 30s are an interval training workout which means you alternate short sections of hard work with easy rest/recovery sections. I love interval training because it’s one of the BEST ways to burn a lot of calories in a short amount of time. Plus it  increases what’s called your afterburn.  That means you’ll burn and extra 100 calories for the 24 hours period after your interval workout. Beautiful thing right? Come on, who doesn’t want to get the same calorie burn as running a mile while watching TV:)

Ok, so why is it called dirty 30s? Each interval is 30 seconds long and sometimes well,  I just like to rhyme the names of my workouts..dirty and 30..you get the picture. Oh yeah plus you’ll burn some serious calories and get in and out of the gym in about 30 minutes!

Instructions:

  • You can do any kind of cardio you want for this workout. Try…running outside or on a treadmill, biking,using the elliptical trainer, jump roping or try things like jumping jacks, squat thrusts and high knees.
  • Each interval is 30 seconds long. Push yourself hard for those 30 seconds, on a scale of 1-10 (1 being lounging on the couch and 10 being an all out sprint) aim for 6-8. You shouldn’t be able to keep up a conversation while doing the intervals.
  • walk  or slow to an easy pace during the  rest/recovery time

Beginner:

  • Warm up with 7-10 minutes of easy cardio
  • Try 6 x  :30 second intervals with about 60-90 seconds of recovery between them
  • Cool down for 5-7 minutes

Intermediate:

  • Warm up with 7-10 minutes of easy cardio
  • Try 10  x :30 second intervals with 60 seconds of rest between them
  • Cool down for 5-7 minutes

Advanced:

  • Warm up with 10 minutes of easy cardio
  • Try 12-15 x :30 second intervals with 30 seconds of rest between them
  • Cool down for 5-7 minutes