I'm not sure how many calories it burns but I'm running 3 miles a day every day, been upto that for about 3 weeks now, no rest day, my body has adjusted so I started a new add on to it this week, now I'm starting out with intense cardio 5 reps of 30 second sprints with 30-60 second rest in between, followed by a 2 mile run (moderate pace) then I run a three story flight of steps up and down 5 times every other step on the way up, next week I'm either going to try to increase the number of sprint reps or the stairs or maybe a combination of increase on all three or jogging and one of the two high intensity cardios, but I think I'll have to take Sunday off completely with maybe only a very light jog or walk because those sprints are getting me sore again and I haven't gotten sore in a while. That's on top of lifting and calisthenics plus I recently picked back up the skate board for the first time since I was 16, still fun. I'm still trying to only eat between 1,500 and 2,000 calories a day because I'm trying to cut, but I don't want my metabolism to slow down so if I get hungry enough I eat, I just make sure to not eat crap so I can eat a lot when I do and I don't flip when I have my occassional lapse and eat to much because I'll just burn it the next day plus apparently the intense cardio keeps your body burning calories even after you're done due to what is called EPOC or Excess Post exercise Oxygen Consumption.