One of the most common methods people use to Burn calories and fat is in a hurry. Running is a great aerobic exercise that will help improve heart health, conditioning, and will also build endurance in your legs. However, when it comes to running and fat loss, you have to constantly challenge your body in order to make progress. This is because if you run the same distances and speeds consistently, your body adapts and you end up burning fewer calories. So in order to burn more fat and calories, you will have to change your running routine and incorporate some new training—either at a longer distance and pace or with interval training.
If you need guidance on your next run workouts, we’ve got you covered. But before you try these, be sure to warm up for at least 5 minutes by stretching and then going for a brisk walk or light jog. The following running sessions will help you burn fat, maintain your muscle, and reach your fitness goals. Check them out below, and then be sure to read The 6 Best Exercises for Strong, Toned Arms in 2022, Says a Trainer.
Here’s a simple incline treadmill sprint workout you can do at home if you have a treadmill or go to the gym. Once you’ve warmed up, set the incline to 3-5% and at a speed that allows you to run harder. Run hard for 30 seconds, then immediately jump up placing your feet safely outside on the beams and your hands on each of the support handles. Rest for 30 seconds, then jump back onto the belt. Repeat for 8 to 10 rounds.
Related: The secret to running to a toned body, says a trainer
If you have access to a track near where you live, head there for this workout. Start by running a full circuit around the track at a strong but sustainable pace. Once you’ve finished the lap, lower your heart rate and recover by jogging at a slower pace or even brisk walking for 2 to 3 minutes. Depending on your fitness level, you can repeat this for 4-8 rounds. (But don’t overdo it!)
Hill running is an incredible tool for burning fat and improving your anaerobic conditioning. They can be done as a standalone workout or as a finisher after a long steady state session.
Find a hill in your local community that you can run to. You will start at the bottom and run uphill as fast as you can until you reach the top. Once you’re all the way up, turn around and walk slowly and steadily back down to where you started. Lower your heart rate and catch your breath. Then repeat 3 to 5 rounds.
Related: A running trick that makes running much easier, says science
If you want to add some bodyweight strength and endurance to your runs, here’s what you can do:
- Run at a moderate pace for 1 minute
- 1 minute bodyweight squats
- Run at a moderate pace for 2 minutes.
- 1 minute walking lunges
- Run at a moderate pace for 3 minutes.
- 1 minute of hip thrusts
- Run at a moderate pace for 4 minutes.
- 1 minute of push-ups
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