This mornings Smartraining workout (find a Koko FitClub near you) featured a 15 minute interval-based cardio session on the treadmill. I chose a high intensity program (1 of 12) called H.I.T that used moderate inclines with fast speeds with an end result of about 200 calories expended and a peak heart rate of 152 bmp. This was followed by a circuit-based strength session that took about 30 minutes. My current program is Advanced Beach Body (session 6 of 24) and it stressed all my major muscle groups while expending another 357 calories and lifting 20k + pounds. Total caloric expenditure for the 45 session = about 550 calories. My goal this week is to complete 2 additional sessions similar to these.