A moderately-intense, hour-long workout consisting of cardio and strength training intervals from The Firm. Kelsie Daniels instructs.

Intermediate exercisers. Because many of the moves are fast-paced, you will need to go a little lighter on the weights than you would otherwise — maybe three to five pounds — you might be able to go heavier for some slower exercises, if you're so inclined.

Honestly? I doubt I burned 500 calories during the workout. But then, I'm smaller than the "average" woman (blame it on genes, not eating very much and exercising most days), thus I burn less calories I general, plus there's a lot of choreography here so I got lost in a few places. I imagine that if I had the time to learn the moves on this DVD so I could give them my all, my calorie burn would be significantly increased. Which brings me to the love it/ hate it segment of my review: there is a lot of choreography here and you probably won't get it all the first time. It's not that it's all that complicated — it isn't. It's just a long workout, clocking in at an hour and four minutes, to be exact, and you're changing routines on the average of every five minutes. So this workout may drive you a little nuts in the beginning, but the good part is that you won't get bored of it right away, either. Because many of the strength training segments are fast paced, you will want to go with a lighter weight to be safe — no more than five pounds — but there are a couple of segments, like the deadlifts, where you could go heavier if you wanted. The cardio intervals are actually not as complicated as the multi-limbed approach of the strength-training segments, and only moderately intense. Even so, I was pretty pooped by the last couple of 'em. The cueing may not be as finely honed as some of the other Firm DVDs, but give yourself a chance to settle in and you'll find it an effective routine.