Friday, July 18, 2014

Running Workouts for the Inside and Outside


For all you running lovers, here are two good running exercises that burn fat and continue to burn calories throughout the day. By changing the intensity and speed of your running, you will get a better workout in a shorter amount of time. 

Outside Run Workout
Time (Minutes)
Action
0-5:00
Warm up/slow jog

5:00-6:00
Pick up the pace
7:00-8:00
Run
8:00-8:30
Sprint
8:30-10:30
Jog
10:30-11:30
Run
11:30-12:00
Sprint
12:30-13:30
Jog
13:30-14:30
Run
14:30-15:00
Sprint
15:00-16:30
Jog
16:30-18:00
Run
18:00-18:30
Sprint
18:30-20:00
Jog
20:00-25:00
Cool down/jog lightly

Inside Workout (Treadmill) 
It's important to change the intervals so you can burn more fat. This is a fairly moderate-difficult running workout, but I know you can do it!
Time
Incline
Speed (mph)
0-2:00 minutes
0
4.5
2:00-3:30
0
5.5
3:30-5:00
1
6
5:00-7:00
3
6
7:00-8:30
5
6.5
8:30-9:00
7
6
9:00-12:00
1
4
12:00-14:00
1
6
14:00-16:00
3
6
16:00-17:00
5
6.5
17:00-17:30
7
6
17:30-21:00
1
4
21:00-23:00
3
5.5
23:00-25:30
0
5.5
25:30-27:00
0
4.5
27:00-30:00
0
4

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