How many calories can you burn in 30 minutes? Cardio and resistance training means you’re going to get one sweaty workout! Need a little extra motivation to get you through class? Burn over 400 calories and win a free smoothie on us! What to expect: Mix of work on cardio machines and strength training. Variety of cardio machines (bike, ski erg, rower). Big movements on the floor (think lunges, squats, and full-body movements!). This is a high-intensity class, so be prepared to work hard, and have fun doing it!