Interval training-speeding up and slowing down at set times-is one of the best ways to burn more calories during your run (plus improve speed and stamina). It's also a great way to turn walking workouts into running ones. Here are two plans to try.
Health.com: 20 ways to torch 200 calories
- Pick up the pace (30 minutes).
- Walk at a brisk pace for 5 minutes.
- Run for 3 minutes at a comfortable but challenging pace.
- Power-walk for 2 minutes to catch your breath.
- Repeat steps 2 and 3 three more times.
- Walk at an easy pace for 5 minutes.
Health.com: 10 ways to walk off fat faster
FYI: As you gain strength, spend more time running and less time walking.
For seasoned runners
- Go faster, stronger, longer (45 minutes).
- Walk at a brisk pace for 3 minutes, then run at an easy pace for 7 minutes.
- Run as hard as you can for 2 minutes.
- Run at an easy pace for 3 minutes.
- Repeat steps 2 and 3 four more times.
- Cool down with 7 minutes of easy running and 3 minutes of walking.
Health.com: How to run faster
FYI: If you focus on taking short, quick strides, your efficiency will improve-and your speed will, too.