Calorie Burners

Activity: Intervals on a treadmill calories burned for a 140 lb woman: approx 200
Warm up- light walking (3.0 mph)- no incline (0%)- 5 minutes
Conditioning Phase 1- Increase pace (3.5 mph)- Increase incline (5%)- 5 minutes
Conditioning Phase 2- Increase pace (4.0 mph)- Maintain incline (5%)- 5 minutes
Conditioning Phase 3- Maintain pace (4.0 mph)- Increase incline (10 %)- 5 minutes
Pre-cooldown Phase- Maintain pace (4.0 mph)- Decrease incline (5 %)- 5 minutes
Cooldown- Decrease pace (3.0 mph)- Decrease incline (0%)- 5 minutes

Activity: Circuit training calories burned for a 140 lb woman approx 215
Warm up- light walking, cycling or elliptical machine- 5 minutes

Circuit (complete twice):

Hips and thighs- squats-1 minute

Cardio- jump rope- 1 minute

Chest, shoulders and arms- overhead shoulder press- 1 minute

Hips and thighs- forward alternating lunge- 1 minute

Cardio- jumping jacks- 1 minute

Back, shoulders and arms- bent-over row- 1 minute

Cardio- speed run in place- 1 minute

Trunk- abdominal crunch- 1 minute

Trunk- side bridge (plank)- 1 minute (30 seconds each side)

Cooldown- light walking, cycling or elliptical machine

Buffie