Interval Training Running Weight Loss Plan

Incorporating interval training into your running plan for weight loss will help you cut tons of calories in a relatively short time. Weight loss through interval training the high intensity of the work periods increases the training stimulus experienced by your muscles. In fact research shows that interval training is overall the best way to burn fat way better than steady state cardio.

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Build and taper the sprint interval training workout like this.

Interval training running weight loss plan. Burn more calories in a shorter amount of time with an interval training weight loss plan which consists of short running sprints and walking to torch calories. 30 seconds sprint 30 seconds recover 1 minute sprint 1 minute recover 2 minutes sprint. Interval training for beginners.

Allow me to brief an hiit that i do which has brought incredible results for me in the last two years. If you train by heart rate li translates to 70 to 75 percent of maximum heart rate. Run bike or row.

During the work periods you should have a rate of perceived exertion rpe of 8 to 10 followed by 30 seconds of active recovery. Now that you know your heart rate zones you can follow this 12 week workout plan to introduce interval training to your training and complement your running plan. After all there are plenty of ways to move your body with calorie burn in mind like skipping.

An interval training running program is a super efficient way to boost your speed and endurance plus it s great for weight loss and does wonders for your heart. As an added bonus your muscles require a lot of energy after a high intensity push in order to recover and regenerate creating that after burn effect while your metabolism stays elevated and your body continues. Interval training is a unique type of workout that alternates periods of intense activity with periods of rest.

Run for 4 minutes not jogging best to run at your 50 70 speed capacity and at the end of this run in about 10 20 seconds try any tough body weight exercise for 7 10 reps. Interval running for weight loss. Warm up for 15 minutes adding a few 20 second bursts at the end to prepare for the workout.

High intensity interval training runs keep working long after you do ensuring you get the most out of your effort and then some. If the idea of running for weight loss makes you feel horrible don t do it adds dr seltzer. For beginners the following set of intervals would be your progression over 12 weeks.