Steve asks: I’m hoping to lose weight, and I usually run easy for about 30 minutes at a time. Can you give me a few examples of workouts I could do in 30 minutes that burn more calories than just running easy?
There are plenty of fun and effective workouts you can do in 30 minutes that will help you with your goal to lose weight. I shared three of my favorites below.
Some of them incorporate hard-effort running; others include strength and power exercises or hills within the workout. All of these workouts involve high-intensity periods, so they will burn more calories than your usual 30-minute easy run. (Note: The intensities within these workouts are referred to as different color zones—the yellow zone means “easy,” the orange zone means “medium,” and the red zone means “hard.” You can learn more about these here.)
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Before you start, it is wise to weave these workouts into your routine gradually to allow your body time to adapt to the demands of the impact on your body. If you are new to high-intensity workouts, try one per week, and run at an easy to moderate effort for your other workouts.
For example, if you run four times per week, do one of these hard-effort workouts, two 30-minutes easy runs, and one longer 45- to 60-minute easy run each week. Maintain that routine for three weeks and if all feels good and strong (no aches or pains), replace an easy run with a second hard-effort run. Make sure to spread out your hard runs (at least one easy or rest day in between) to allow recovery time.
Enjoy!
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The Fat Blaster: Short, hard intervals
Warm up by walking for two minutes. Start with an easy effort and build to a brisk pace just slower than a jog. (This is an important step to prevent injury! Don't skip it!)
Interval Workouts to Help You Run a Faster 5K.
Repeat 10 times (for 20 minutes total):
- Run at a hard, red-zone effort (hard, but not all-out) for 30 seconds.
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(As you progress, you can build to doing eight, one-minute hard intervals with two-minute recoveries.)
The Mountain Climber: A progressive treadmill hill workout
Warm up by walking for one minute.
Run at an easy, yellow-zone effort for three minutes to continue to warm up.
With the treadmill at a moderate speed, repeat five times (for 25 minutes total):
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- Run at no incline for one minute.
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- Run at no incline for one minute.
Interval Workouts to Help You Run a Faster 5K.
Runner’s Bootcamp: A blend of running, strength, and power
Warm up by walking for one minute.
Run at an easy, yellow-zone effort for three minutes to continue to warm up.
page or on:
- 45 seconds Mountain Climbers
- 45 seconds Jump Squats
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A total-body challenge, no equipment necessary, featuring trainer Jay Cardiello.
