Running is at the top of the most popular sports thanks to its great fat-burning capacity and its accessibility. Because to go running, the only tools you need are a good pair of walking shoes and a suitable bra. But is it enough? Here are 3 workout routes that burn calories much faster!
For a 68 kg woman, a 4 km run for 30 minutes, the equivalent of 1.3 km / 10 minutes, will burn 143 calories, the equivalent of 36 calories per km.
It is good to diversify the exercises and not just run for 4 or 5 km. Many exercises are effective in burning fat, but are little practiced. Most of the time, you need the latest equipment and a subscription to a gym club. Except that these exercises do not require anything and are easily accommodated with running. They combine easily and are practiced in your house or outside, without clutter!
A top-down workout
A TABATA type workout is not enough. TABATA (a HIIT interval training method) is a great way to increase your heart rate soaring, but performing a 20-second exercise, then recovering for 10 seconds, and doing this 8 times in a row, is not enough. It takes a longer time to work your whole body and sculpt it, effectively burning fat. The metabolism keeps a good heart rate for hours after the workout.
The 60/45/20 method
- 60 seconds of burpees
- 10 second break
- 45 lunges by tilting the arms
- 10 second break
- 30 seconds of climber exercise
- 10 second break
- Repeat 3 times
Variant :
- 60 seconds of burpees with tricep pumps
- 10 second break
- 45 seconds of squat jump
- 10 second break
- 30 seconds of Plank Jack
- Repeat 3 times
Calories burned
Each session lasts only 8 minutes, and burns 100 to 140 calories.
A session for the whole body
This session allows you to work on different heart rate zones. It includes weight training exercises for the lower, upper and center of the body. Sprints have been integrated for a good heart rate and to work the legs.
Part 1: Do these exercises in 45 seconds each
- Plank walks
- Squat jump
- Sumo squatpulse
- Pumps
- 2 10-second sprints
Rest for 60 seconds then repeat this workout 3 times.
Part 2: Do these exercises in 45 seconds each
- Climber’s exercise
- Side slits
- Touching toes
- Donkey kicks
- 3 sprints of 10 seconds
Rest for 60 seconds then repeat this workout 3 times.
Calories burned
They vary according to weight, size and effort, but the goal of this session is to burn between 350 and 450 calories.
Run at intervals
If your goal is to burn calories, go to a track and run at intervals. A training session following intervals where you have to be more intense on segments, helps maintain physical fitness.
Interval training
- 5 minutes of easy jogging to warm up
- 8 x 400 m on a track, path or road at a fast pace.
- Rest for 30 seconds after each interval, then do the plank for 30 seconds at odd intervals or 5 to 10 pushups per even interval.
- Finish with 5 to 10 minutes of light jogging.
Calories burned
Over 350 calories.
There you have examples of effective training to change the race. No more excuses for not doing it!
