Weight loss on the mind? Kick it up a notch with this hour-long treadmill interval workout that will burn around 500 calories in one session. Complete it five times in a week and you'll be well on your way to burning or cutting out an extra 3,500 calories — the magic number to lose one pound in a week .
Be sure to warm up  for at least five minutes before getting started. If you find that this workout is too easy or too hard, just adjust the speed to fit your level.
Congratulations — you just burned 511 calories! Don't forget to cool down and stretch afterward . Get a photo-free printable version  of this workout to take to the gym.
*Calories burned calculations are based on a 130-pound woman.
**RPE  = rate of perceived exertion