During moderate workouts, your heart should be pumping at about 50 to 69 percent of your max and during vigorous gym sessions, it should be at about 70 to 90 percent. (dailyburn.com)
Ok, but this is almost impossible because 1 hour of moderate workout burns 300 - 400 calories, which are calories in a piece of cake. (women-workout-routines.com)
Since all of my workouts are very intense the warm - up has to be longer then you would normally do for a regular moderate workout. (lovingfit.com)