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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