3 Ways to Burn 500 Calories
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Treadmill
Try this running workout from Robert Pennino, a certified USA triathlon coach. Be sure to keep the incline of your treadmill at 1 percent throughout the workout. If the pace seems too fast, modify to suit your fitness level.
| Minutes | Pace |
| 0:00–10:00 | Warm-up jog; 5.0 mph |
| 10:00–10:20 | Sprint at 7.5 mph |
| 10:20–11:20 | Jog at 5.0 mph |
| 11:20–14:00 | Repeat minutes 10:00–11:20 twice |
| 14:00–17:00 | Jog at 5.0 mph |
| 17:00–27:00 | Run at 6.5 mph |
| 27:00–31:00 |
Jog at 5.0 mph |
| 31:00–35:00 | Run at 6.5 mph |
| 35:00–39:00 | Jog at 5.0 mph |
| 39:00–55:00 | Repeat minutes 31:00–39:00 twice |
| 55:00–60:00 | Gradually slow pace to cool down at jog/walk |
Originally published in Fitness magazine, January 2006.
