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3 Ways to Burn 500 Calories

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Cardio Challenge of the Month
That's two bags of M&Ms to you. Here's how to make them disappear.


Melting 500 calories is as easy as the 1-2-3 routines below. Choose your favorite or do all three and you'll be trim in no time.

Spin away calories with this stationary-bike workout from Orest Ludwig, a personal trainer at the Sports Center at Chelsea Piers in New York City.

Minutes RPM* RPE**
0:00–5:00 80 5
5:00–10:00 80 7
10:00–12:00 80 8
12:00–13:00 85 6
13:00–15:00 90 8
15:00–16:00 85 6
16:00–18:00 95 8
18:00–19:00 85 6
19:00–21:00 95 8
21:00–25:00 90 6
25:00–26:00 100 8
26:00–27:00 90 6
27:00–28:00 100 8
28:00–29:00 90 6
29:00–30:00 100 8
30:00–33:00 90 6
33:00–35:00 95 8
35:00–40:00 80 6


*RPM: The number of times you turn (Rotate) the pedals Per Minute. Check by holding your hand above your knee and counting the number of times your knee strikes your hand in one minute.

**RPE: Rate of Perceived Exertion. How hard you’re working on a scale of 1 to 10, 1 being the easiest. To bump up your RPE, turn up the tension on your bike.

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chicki47 wrote:

The treadmill workout is great! I used to run a lot, and I stopped, but I'm getting back into it, and this definitely gets me back in shape!

6/5/2012 09:29:47 AM Report Abuse
davbrown74 wrote:

If you are looking for workout routines to get your body fit and burn calories. You can find a great selection of workout routines at . I customized my own workout program that works great for me.

10/14/2010 08:25:48 AM Report Abuse
asimmonslaurel wrote:

I get on my bike an burn almost 1000 calories then I get on my stepper and burn and extra 200-300 Love it!!

6/26/2010 12:42:57 PM Report Abuse
thepicturetaker wrote:

I did the treadmill workout at the gym yesterday. Loved it!! I will definitely do it again and again.

2/21/2010 09:22:35 AM Report Abuse
jporter17 wrote:

I enjoy 50-60 miles bike trips. ( Only on Rails to Trails routes)

1/18/2010 02:32:07 PM Report Abuse

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