Burn More Fat: Adding Intervals to Your Run

running intervalsMost exercise buffs will tell you that the key to burning more calories is to not let your body get used to just one workout. For those of you who get your exercise through running, Health.com suggests adding intervals to your routine. This means running fast and then slowing down at specific times. Health.com recommends doing the following routines:

For beginners-Pick up the pace (30 minutes).

  1. Walk at a brisk pace for 5 minutes.
  2. Run for 3 minutes at a comfortable but challenging pace.
  3. Power-walk for 2 minutes to catch your breath.
  4. Repeat steps 2 and 3 three more times.
  5. Walk at an easy pace for 5 minutes.

Note: As you gain strength, spend more time running and less time walking.

For seasoned runners-Go faster, stronger, longer (45 minutes).

  1. Walk at a brisk pace for 3 minutes, then run at an easy pace for 7 minutes.
  2. Run as hard as you can for 2 minutes.
  3. Run at an easy pace for 3 minutes.
  4. Repeat steps 2 and 3 four more times.
  5. Cool down with 7 minutes of easy running and 3 minutes of walking.

Note: If you focus on taking short, quick strides, your efficiency and will speed improve.

Source: Health.com