Interval Running Training For Fat Burning

Not all exercise is created equal... in fact not all running is created equal if you're goal is to get results from your workouts. I am staying pretty general when it comes to your goals because it doesn't matter if your goal is:


To lose body fat
Tone your muscles
Increase running performance
Increase endurance and energy
Etc.
If you're looking to target any of these than interval running training is a great option. More studies than you can imagine have been done showing that intervals or (HIIT) is the optimal form of cardio.

Steady state cardio can bring you down... it's boring, your body adjust easily to it making it so you have to run further and further each time, it can break down muscle tissue and keep fat on, it slows down metabolism... well you get the point...

Interval training on the other hand, isn't like this at all. In fact a study done showed that just 2 hours of interval running training done within a two week period was equal to 10 hrs of steady state running! But the difference was that metabolism was boosted and more fat was lost!

The bottome line... keep your body guessing and working hard with intervals. Jog or walk for a few minutes, follow it up with a spring for 30 seconds or so and then back to your slow pace and keep this going for just 20 minutes.

In 20 minutes time you can burn as many calories as if you had just run for 45-60 minutes straight! Which do you prefer? I choose the intervals.

Need help getting your workout?

Interval Running Training:

Min 0-3: Warm-up (4.2-5.5 treadmill pace) Fat walk or slow jog

Min 3-5: A comfortable running/walking pace* (this is your recovery pace)

Min 5-6: 1st interval Full sprint

Min 6-8: Recovery

Min 8-9: Sprint

Min 9-11: Recovery

Min 11-12: Sprint

Min 12-14: Recovery

Min 14-15: Sprint

Min 15-17: Recovery

Min 17-18: Final Sprint

Min 18-23: Challenge... Run or jog

Min 23-26: Cool Down

This is a really intense workout... go at a pace that you are comfortable with. Remember for the recovery, you should slow down enough that your heart rate drops down significantly. That's the whole point of intervals! Best of luck!

Taylor Ryan is a NASM certified personal trainer, figure competitor and fitness model. Find out how you can get great results with her Women's Fitness Training.

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