Workouts that Burn 300, 400 and 500 Calories


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!

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.***

Holiday Gift Guide: For the Fitness Fan On Your List (Or you!)

Fitness Gift Guide

Okay, I’m willing to admit I might be a little weird. Every year for Christmas I ask for some sort of fitness thing. One year it was a BOSU ball, then next it was boxing gloves and last year it was kettlebells and every December 26th I bring my new haul to the gym where I can’t wait to try it out. (Needless to say last year the 35 lb. kettlebell proved a little tricky:)  I think the holidays are a great time to ask for a few fitness things you’ve been eyeing but your practical side won’t let you buy for yourself. I’ve complied a few of my holiday must haves that are sure to make your workouts more fun and give you an edge when it comes time for those New Year’s resolutions.

  1. Valslides $30: Jennifer Garner and Jessica Biel’s trainer Valerie Waters uses these to whip her clients into shape for big movie roles. I am obsessed with using Valsides for killer core exercises and sliding lunges that totally tighten up your butt and thighs. Plus you can use them in your living room or pack them and take them anywhere!
  2. GymBoss Trainer $19.95: This is totally on my list this year. The Gymboss lets you set a repeating interval timer perfect for circuit training, intervals or running workouts. (Think 30 seconds on, one minute off) You don’t have to struggle to set your watch or look at it throughout your workout since Gymboss is small and clips onto your shirt.
  3. Foam Roller $34: If you’ve ever had sore muscles you have to get one of these. It will open up your back and  make those miles on your legs melt away. Simply a must for runners or, let’s be honest, anyone who uses a computer.
  4. TRX Training System $199: Oh I LOVE this thing!!! BTW so do Jennifer Lopez, Gisele Bundchen and Superbowl MVP Drew Brees. This is a complete gym in a bag. You can do thousands of exercises, take it anywhere ( all you need it a doorway or high place to anchor it) plus it’s only two pounds so you can totally pack it in your bag for business travel and vacations. This thing rocks I can’t say enough good things about it so I think I’ll just have to devote a later post and video to my TRX devotion so you can get the full effect. Bottom line…if you’re ok spending a little more money you must get thing. (Good news is you could probably give up your gym membership).
  5. Lululemon Triumphant Tote $118: Not only is this bag waterproof but it’s also made of material that won’t cause your Lulu pants to pill when it rubs against them. Plus I think carrying a cute bag is totally be motivation to hit the gym, right? This bag even has a laptop pocket so it’s business and pleasure!
  6. iPad 2 $499: All right, this is a big ticket item but if you’re thinking of one for Christmas I’ll tell you it is my workout secret. I load my favorite TV shows and movies onto the iPad and I actually look forward to my cardio sessions. Consider it a health care cost;)

Happy shopping!!!

Printable 45 Minute 500+ Calorie Burning Spin Bike Workout

All right everyone, Thanksgiving is over and if you’re anything like me you’re probably still eating pie for breakfast. (I mean it has apples:) No worries, I’ve put together one of my new favorite spinning workouts that burns over 500 calories in only 45 mintues to help get you through all the holiday cookies, pies, festive drinks, chocolate….you get my point :)

Celebs like Kelly Ripa, Katie Holmes and Julia Roberts swear by spinning so it must be good!

You’ll tone up, burns tons of calories and relieve some much needed stress!

Check out the workout and songs below or get the printable version here.   printable 500-calorie-spin-workout-1

45 Minute 500+ Calorie Spin Workout

1.   Warmup: (4 mins)  3 Sugar Feelings (Britney Spears vs Black Eyed Peas vsFloRida)

2.   Add resistance and stand. Lean forward for 20 seconds and lean back fro 20 seconds (5:40 minutes) Calvin Harris Ft Rhianna – We Found Love (Tom CaffreyExtention Mix)

3.   Add resistance and pick up speed. Break each minute up, go faster at each 0 second, 15 second, 30 second marks then recover at 45 second mark and repeat for entire song. (4 mins)    Viva La Vida, Coldplay

4.   Speed Intervals 30 seconds on 30 seconds off. (5 minutes) Mr. Vain (Club Mix) DJ Maurice

5.   Seated Hill Climb. (3:30 mins)  Shimmer (Fuel)

6.   Add resistance, Standing sprints 15 seconds up, 15 seconds seated. (4:20 mins)Party Rock Anthem (featuring Lauren Bennett & Goon Rock

7.   Moderate resistance, seated fast speed tempo ride. (4 mins) Good Feeling (Flo Rida) 

8.   Add resistance, stand for hill, moderately fast tempo. (3 mins)Mr. Saxobeat (Alexandra Stan)

9.   Add more resistance stay standing steep slow hill, heavy resistance. (4:20 mins)  Wonderwall (Oasis)

 10.   Lower your resistance and sprint to the end. (2 mins)   Halo/Walking on Sunshine (Glee cast version)

 11.    Cool-down

Ask Cait Video: How should I plan my workouts for the week so I get the results I want?


This is the first video in a new series of videos called “Ask Cait”. Feel free to ask me any questions about fitness, fashion, beauty or anything you’re dying to know and I’ll answer them here.

Today’s video is about how to schedule your workouts for the week so you make sure you’re getting the results you want without getting burned out or injured. As promised you can find the schedule written out below. Excited to hear from you!

- Cait

New Exerciser

  • 3 days/ week
  • 1 interval workout
  • 1 strength training workout (add intervals to boost calorie burn)
  • 1 steady state cardio workout
Try this Blake Lively inspired strength training workout http://fitfabcities.com/2011/10/03/celebrity-workout-video-get-blake-livelys-bod/
Intermediate Exerciser
  • 4 days/week
  • 1 intervals cardio workout
  • 2 strength training workouts (add intervals for more cardio)
  • 1 steady state cardio workout
Advanced Exerciser
  • 5-6 days/weel
  • 2 interval cardio workouts
  • 2-3 strength training workouts
  • 1 steady state workout

Comment, tweet me or email me at fitfabcities@gmail with your questions!