Best run workout to burn fat

Lift weights and do high-intensity cardio training. Short, intense bursts of sprinting, cycling or any other type of traditional cardio.

How to Lose Weight Running

Like weightlifting, it creates an oxygen debt that your body must balance afterwards, which has the effect of burning far more calories and releasing more growth hormone. Most of us have less free time than we would like, and one of the best things about HIIT-style training is that you can get incredible results quickly. For example, a minute sprint interval session will burn roughly the same amount of calories as and more fat than a minute plod round the park, with the added bonus of not increasing cortisol production.

Find out more about HIIT training.

Done daily, it will quickly cause excess fatigue on your nervous system, at which point it stops being effective. Instead, do two or three workouts a week in which, after a thorough warm-up, you alternate between seconds of all-out effort and seconds of recovery. Repeat this eight to 12 times and finish with a warm-down. The exercise you do can be sprinting, cycling, swimming, rowing, punching — whatever your favourite activity is.

Interval Running for Weight Loss

As you get fitter, increase the length of the work period and reduce the recovery period. There are even a load of apps that can help you do HIIT, from simple timers to whole training plans with suggested moves and integrated timekeeping. A HIIT session can be done in the park, gym, a hotel room — anywhere at all. Try a HIIT workout. Intensive exercise creates an oxygen debt as your muscles use oxygen at a quicker rate than you can take it in.

As your body 'pays off' the debt, it increases the rate at which calories are burned, so fat stores are chipped away at during this period of metabolic increase. Are your cardio sessions more dawdle than dash?

Unless you have been living under a rock for the last decade, intervals —the notorious short bursts of intense exercise mixed with periods of recovery —are by far, the most efficient way to burn calories on the run. According to a study from the University of New South Wales, in Australia, opting for running intervals can burn up to three times as much calories as running at a comfortable and easy pace.

The intensity and duration of each sprint depend , mostly, on your fitness level and training goals.

1. 5 Awesome Treadmill Workouts For Burning Fat.
2. supporting skin during weight loss?
3. Weight-Loss Running Plan Overview.
4. Interval Running for Weight Loss: Here's the Best Way to Do It | Yuri Elkaim.

Jump on the treadmill hit the track, or find a flat section of road and follow these speed training instructions. Start the workout with a decent warm-up. Jog slowly for 5 minutes, followed by dynamic exercises to get your body and muscles ready for the hard efforts ahead. In fact, walkers who wore a vest that was roughly 20 percent of their body weight burned 14 percent more calories, according to an article published in the Fitness Magazine.

The weighted vest will only help you shed some mad calories, but it will also help you improve your performance.

Runners using weighted vests for training drills often experience boosted performance once the weight is removed. Follow the same sprint pattern above, but this time, strap on a weighted vest for more intensity and resistance. Opt for only five to 10 pounds vest or keep your weighted vest between 5 and 10 percent of your total body weight.

Strapping on too much weight will place too much stress on your knees and lower back, which can cause trouble. In fact, most fitness experts and training coaches consider hill sprints as the most intense of running workouts that there is. Hills engage more muscles than flat terrains, leading to an increased calorie burn. They also strengthen lower body muscles, improving speed and explosiveness, and improving fitness levels. For more on hill running, check my post here. Set your treadmill at a 5 percent incline, or better yet, find a gentle hill outside to do this.

After warming up on flat surface—5 minutes jogging along with some ballistic stretching—run up the hill at a hard but sustainable pace for 20 seconds. Stair running is next level of hill training. And what I really love about the stairs is that you can do all sorts of bodyweight exercises on them. Exercises to add to your stair workouts include elevated push-ups, stair lunges, stair squat jumps and plank holds. Next, sprint hard from the bottom of the stairs to the top as fast as possible.

Jog or power walk down for recovery.

You explode at full effort for twenty seconds of maximum output, followed by ten seconds of rest, then repeat the cycle eight or more time without a pause. Doing so is perhaps the most rewarding—and physically challenging—way to carry on your next fat burning running workout. There is nothing more challenging—yet very rewarding—than using your own body weight in combination with running to test your breaking points in terms of stamina and endurance.

Here is the routine. Keep in mind that the basic recipe for Tabata training is: 20 seconds of intense training in other words maximum effort or maximum reps with 10 seconds of rest for a total of 8 rounds. Exercise Two: Tabata push-ups as many as possible in 20 seconds, 10 seconds rest. Exercise Four: Tabata squats as many as possible in 20 seconds, 10 seconds rest.