In order to work your way to a Toned bodyFirst, you need to define the basics: eating a high-protein diet while in a calorie deficit, doing regular strength training, and engaging in cardio sessions as well. In addition to lifting weights, building muscle, and burning fat, you can also incorporate in a hurry in your routine The problem is that many people default to jogging when trying to lose weightand that is not the best way to get a toned body.
Unless you’re training for an endurance event like a 5K, half marathon, or full marathon, you don’t need to put in a ton of miles to Get fit and toned. Instead, the secret to running for weight loss is to incorporate some interval work or HIIT. Interval work is more efficient than low-intensity, steady-state cardio sessions because burn more calories and improve your anaerobic performance in less time.
However, because it’s a faster workout, it’s much more difficult, so you don’t want to do it more than 2-3 times a week, especially if you’re a beginner. This is very important!
So without further ado, below are some interval workouts you can add to your training schedule. But before you start running, make sure you warm up properly and stretch. Read on to learn more, then check out The 6 Best Exercises for Strong, Toned Arms in 2022, Says a Trainer.
Start by standing with your legs outside the belt and setting the treadmill to a 10% incline and the speed slightly higher than your typical jogging pace. Once the incline and speed are established, get on and run hard for 30 seconds.
Once you’ve run for 30 seconds, grab the handles on each side and carefully jump back onto the stable, stationary part of the treadmill. Rest for 30 seconds and then repeat this exercise for 10 rounds.
Related: “Retro Running” will be your new favorite way to run
Find an area in your neighborhood or city where there is a hill or set of tall stairs that you can walk up and down. Run to the top and then back down. Rest 1 to 1 ½ minutes (if needed) before doing another set. Depending on the length of the hill and stairs, aim for 6-8 rounds. It should take you between 15 to 20 minutes.
If you have access to a track, this is a very challenging interval race. (Four hundred meters equals one lap around the track.)
Go ahead, start running at a fast pace around the track. Then after you are done, rest for 2-3 minutes. Try 2 to 4 rounds in total once a week.
Related: Doing this while running burns twice as many calories, says a trainer
If you’re a bit more anaerobically fit and used to doing interval training, you can add in some short-distance sprints. Here are two examples:
- Run 40-50 meters, rest as long as needed, then repeat 6-8 rounds.
- Do a 100-meter run, rest as long as needed, then repeat 4-5 rounds.
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