My workout schedule is 40 min of cardio on an elliptical cross-trainer followed by lifting free-weights. I use this website to determine which exercises to do and how to do them properly. Since my goal is toning and not muscle building, once I can do three sets of 15 reps, I increase the weight. My routine contains five days of different weight lifting exercises, so my goal is to work out five days a week.
Today I "ran" 4.9 km. The elliptical says I burned 441 cal, but in reality it was more than that since it thinks I am a 150lb man.
For weights I did the standing calf raise, shrug, shoulder press, and upright row.