500 Calorie Workout

This is an easy workout to get your heart going, the sweat dripping and burns 500 calories.

Starting with a 20 minute brisk walk in the treadmill. Set on number 6.
This is a great way to warm up the body, get your chest pumping and slowly ease into your workout. This burns about 150 calories.
Moving into the Cross Trainer, 20 minutes, level 6, using the arm rails.
This is great cardio and this machine can be used for climbing, waking or running. I was doing a bit of everything and trying to keep my strides large.
This will definitely bring you up in calories.

After the cardio I moved onto weights. I went with a 7 kilogram bar bell and did sets of 20 for 10 minutes.
A nice 100 calories burned.
Finally I cooled down for 10 minutes on the treadmill, walking at 5.5 to finish on 538 calories burned.
Calories burned are going to depend on your actual weight. But this gives a good indication of how work out routines can be made up & changed to burn specific calories.

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