Planet Fitness 30 min express workout

Bump.

Been trying to figure this out for 6 months now. At 245lbs it assumes that since it's 30 minutes of "cardio" (because it's not really strength training if you're toning muscles), it counts it around 440-something. That's fine because I add more to my workouts than that before and after, but I'd like a more accurate depiction of what the burn might be.

Hey guys,

I did this today and was wondering the same thing. Trolling around the internet I found this http://www.fitclick.com/free_workout_routine_PF_Express_30_Minute_Workout?CustomerWorkoutID=2002 which is a basic breakdown.

Hope it helps some

I did this today and was looking to see how many calories then it burned. Is it really important to do the stairs in between? Are there any exercises you can mix it up with? I love the machines, but I wasnt a fan of going back and forth to the stair stepper. But if it makes the difference I'll keep it up.

I would love to know also. I did it last night and I figured it out to be around 185 cals. I may be totally off though.

If you don't want to do the 'steps' in between, then go at a time when its not crowded. You can do the just the toning exercises for 15 mins, then go do the treadmill/elliptical/stair climber, etc.

I recently did this with a heart rate monitor on. Now, when I do "the steps" between, I usually either do jumping jacks or jogging in place, etc...

I'm 5'2, 122 lbs & my heart rate monitor said I burnt 180 calories

For people looking to mix and match workouts....

Instead of doing steppers through all 20, I do the following (it's repeated twice, so I do it 1-5, then 6-10):

First Station: Air Squats (key here is to practice form. don't bend over with your back, decline with your legs) for the duration. I started 2012 at 30 squats/minute and am up to 43.

Second Station: Knee Lifts (Stolen from Beachbody Insanity). Just watch the commercials on how to do that. I alternate sides during the 1 minute. I started out doing 30 lifts/side and got that up to 45 now.

Third Station: Running In Place (Pretty self explanatory). Some times I like to incorporate the upper body twist from left to right and right to left, other times I like to bring my knees up into my core.

Fourth Station: Jumping Jacks (Again, self explanatory). I started the year around 40. And am up to 70 per green to red series.

Fifth Station: Running Steps

Repeat x2.

As everyone else said, this is where you get your calorie burn from. I'm 6'2 and when I started logging this caloric burn I was 250+ so I used 500 cals because I was SOAKED from head to toe when complete. Since then I've mathematically decreased my caloric burn as I'm down to 229.

If you do the math based on the numbers they provided, it would be around 615 calories per 30 minutes for you. For me, my base calculations are more, because I don't do the steps every single time they're up. I do something that's more intense to keep my blood flowing. Because once you stop, is when your body starts to think the entire workout's over.

**make sure you're not always stepping up with the same leg!!
**I do it when it's slow

I take 10-15 steps with my left leg and then a 2nd rep starting with my right leg. I usually do 3 reps of each and then go back to a machine.

I use the Curves Circuit Training option when I do it and I do all the steps in between (actually tiny bit more than a minute as I make sure I do 36 steps and 36 reps on the machines). It says I burn 234 calories for 30 minutes which is probably about right.

When I first signed up they told me you could burn up to 1000 calories. (Way over estimated i believe) But you cant compare a person in the 30 min express just doing regular steps to me who is doing steps, mountain climbers, jumping on & off with a squat. While I'm sweating my *kitten* off & the person next to me is almost breathing normally. So with my hrm, it told me (5 ft 1 in, 200#) that I would burn 450 calories.

I did this this morning and I'm curious too.

Because some people just slowly step on and off the boxes/stair steppers, but I do three things

1.) Quickly step on and off/run on and off
2.) Grape vine on it (up one side, down the other, and so on)
3.) Calf Raises

By the time I'm done, I'm DRIPPING sweat so I know it's a hard workout...my limbs also feel like jelly-I try to make it a high intensity workout.

MFP estimates it at like 256 kcals/30 minutes.

Bump.

I burn 220-255 doing this workout. I use fairly heavy weights (I do more tun the recommended 12 reps for all the machines), and YES you should do something at all the cardio stations. There is a poster on the wall with suggestions! Also- just copy what someone else did. Calve raises, jumping jacks (though these are nit easy/fun for me!), steps, run in place, kicks, lunges, squats... I've even seen people do pushups & crunches.

(Its also sort of frowned upon to only use the circuit machines and not do the step stations because all of the machines are also found elsewhere in the gym; if you're going to do it that way, then do it at off-peak hours when no-one else is really in the room- this is what I've heard gym personnel tell people. Don't shoot the messenger.)

everyone is different so best way is to get a HRM tie it with a sports app like Endomondo, Micoach etc and you will see a better indication of your calories useage its not 100% but good enough as an indicator