Anyone care to evaluate my workout for me?

[ButterPopcorn]

Hi,

I joined the gym at New Year and started eating more healthily and have lost a stone, which I'm really pleased about! I'm 5' 5" and now weigh 10st 7lbs. I'm going away to California in the summer and would like to lose another stone by the end of July.

At the gym I've been doing Couch to 5k on the treadmill, and not using any other machines. I haven't got all the way through the weeks as have gone back and repeated some when I felt like I needed to. The Couch to 5k usually burns between 250 and 350 calories. I then go to the pool and do a few half hearted lengths before chilling in the jacuzzi!

Today I went to the gym and decided I was a bit bored with Couch to 5k and I fancied seeing how long I could run for. I set the treadmill a little slower than I usually run in Couch to 5k and started running- I manged to keep going for 8 minutes! I was very impressed with this , I then walked for 2 minutes, ran for another 8 then walked for a final 2. I found that in that 20 minutes I had burned 200 calories, which usually takes 45 minutes on Couch to 5k!

Because I was finished on the treadmill more quickly I decided to try out a couple of other machines- I did 100 cals on the rowing machine (10 minutes) and 100 cals on the stationary bike (15 mins) and then tried 2 sets of 5 abdominal crunches on the weights machine thingy. Finally, I went to the pool and did my usual 15-20 lengths and soak in the jacuzzi.

All in all I was there the same amount of time as usual but burned more calories and felt more interested in trying the different things. So what do you think of 20 mins/200 cals on the treadmill, 10 mins/100 cals on the rowing machine, 15 mins (less if I can get it down!)/100 cals on the bike, 2 x 5 reps on the abdominal crunch and 10-15 mins swimming, two or three times a week?

I am very open to tips, advice, suggestions! I would like to do this twice a week and then go to a class for my third work out of the week, but haven't managed to pluck up the courage to go to one yet (wuss, I know!). Thanks

The machines totally underestimate the calories burnt so don't rely on that.

Good to push yourself on the treadmill. Good to stick in a sprint and then go back to normal running speed. Or run at the normal speed for as long as possible, then walk 2 mins and then run again. IMO better to decrease the walking time than to decrease the speed.

You don't mention any weights other than some abdominal cruches. Weight training crucial to weight loss (or you lose lean muscle mass). My workout currently is:
10 mins crosstrainer
weights 30kg bar (heavy!) 10x 2 of dead lifts and chest press (working up to 15 x 2)
15kg bar shoulder press and tricep extention 15 x 2
10 mins side stepper
power plate for thighs & some planks & abdominals
5km run
stretches
Takes 1 hour 15 in total.

Thank you! That is really good advice. I haven't used any of the weight machines etc, but I guess it's time to start. I've managed to shift this first stone with cardio and healthy eating but to lose another stone and get to my goal I think I'm going to have to up my game and go for the weights! I am a total beginner though!

Does your gym offer a Body Pump class? Might be a good way to get in some weights or circuit training is a nice mixture of cardio and weights.

There is a Body Pump class, I have hears good things about it. I think I may try out a Legs, Bums and Tums type class first, seeing as I haven't been to a class before and for some reason that one seems a bit more attainable for me, but then I will work my way up to going along to Body Pump.

Thanks for your replies