Have you been pounding away on that treadmill for a while, but not seeing the fat loss results you were hoping for You’ve probably been thinking that you need to run more mileage to burn more calories, but I have great news for you! You can burn fat quickly and more efficiently without spending more time running on that ‘mill, and you can probably even run slower.
When I first started running, I was trying to lose weight and I thought that the best way to do it was to run every mile as fast as I could possibly go. I mean, it makes sense, right? You go fast and you run with intensity, so you burn more calories and the fat melts away.
Well, there were some problems with that theory. Namely, that when you are pushing your body to the max every session, it has no time to recover and make adaptations, which frequently leads to injuries and both mental and physical burnout.
When your mind and your body are exhausted and not recovering, your body perceives this as stress. Some exercise stress is good for your body, but too much can actually start to trigger the processes for fat storage rather than fat burning.
So the trick is to find the right balance between good exercise stress (intensity) and recovery, so your body can get faster, stronger, and, best of all, burn more fat. And the answer, my friend, is this: sprint training.
High Intensity Interval Training
You’ve probably heard of HIIT (high intensity interval training) workouts before. The kind where you work hard for a certain amount of time (usually between 10-50 seconds), then have a period of rest or active rest before working hard again. HIIT workouts are lots of fun and are proven to burn fat more effectively and efficiently than regular steady-state cardio.
Well, we can do HIIT training on the treadmill for the same kind of results!
A quick note before I describe the workout: I’ve been using the word “running” here, but your pace doesn’t really matter. If you are brand new to exercising and have been doing walking workouts, you can absolutely benefit from this kind of sprint/HIIT training, too.
For the sprinting intervals, pick it up to the fastest pace you can sustain for the interval – fast walking, jogging, running, sprinting – it doesn’t matter what you call it, what matters is that it feels like a good challenge and gets your heart rate up. With consistency, you’ll improve your paces over time.
One+ Mile Run With Sprints
Intervals: 2:00 Run/:30 Sprint; repeat 4x
Exercise Time: 20 minutes, including warm up and cool down
Warm Up Exercises (approximately 15-20 of each):
- High knees
- Booty kickers
- Leg swings
- Lateral leg swings
- Warm up running or jogging for two minutes
- 30-second all-out sprint
- 2-minute recovery walk, jog or run
- (repeat this sequence 4 times, finishing with a 2-minute recovery walk or jog)
Cool Down Exercise
Gentle stretching for the lower body to help recovery and increase flexibility.
You can use this workout on a treadmill for fast fat-burning results, or follow along at home with this full-length exercise video.