If you mean how you enter the 30 Day Shred into Spark People, use the circuit training option, then enter the minutes.
If you want a more accurate burn specifically for you, there are many great heart rate monitors or fitness monitors, like BodyMedia, bodyBugg or FitBit that you can use to get a really accurate burn tally. The Spark People one will give you a general idea, based on your weight and the type of exercise.
Hope that helps. Remember- do it tomorrow too- even if you are sore. The workout when you're sore will help loosen up those muscles. Hard to start when they are sore, but it really helps.
| current weight: 134.5