6 Fat Burning Running Workouts You Should Know

While some people take up running to improve fitness or complete an event, many people only take up running for weight loss. This is because running is one of the best exercises to drop weight from the body in the shortest amount of time.

Since the majority of people start running to lose weight, we have put together 6 of the best fat-burning running workouts you should know.

 

Two Factors That Contribute To Weight Loss From Running

Before you start thinking about what are the best running workouts to burn fat, you must first know the factors that can influence fat burning. These should be a priority before you start thinking about the best fat-burning running workouts.

These include:

Follow a healthy diet – This means eating a well-rounded diet of fruit, vegetables, and lean meat. It also means that to lose body fat, you may need to restrict the number of calories you put in the body each day.

Follow the correct running routine – This means following a running training plan that focuses on key workouts that target fat loss, rather than speed improvements. It also means creating consistency in your training. Consistency will help will a slow progressive weight decline that is more stable than an inconsistent routine.

Saying that, here are 6 of the best fat-burning running workouts you should do to lose weight off the body.

 

The Best Fat-burning Running Workouts

If your goal is to lose weight and burn fat from running, you first need to know the best fat-burning workout for runners. These include:

1. Intervals

If you don’t know what intervals are, these are short bursts of intense exercise that last for a set period and are broken up by periods of rest. These intervals can last anywhere from 15 seconds up to 15 minutes or longer.

Intervals are one of the most popular ways to burn fat, as they burn more calories than easy running and increase your metabolism for hours after your run.

One study from the University of New South Wales found that opting for running intervals over comfortable and easier runs can burn up to three times more calories.

Another study from Medicine & Science in Sport & Exercise found that intervals that lasted for two minutes followed by three minutes of recovery burned more calories in the 24 hours following their workout than regular running. The researchers also found that the same subjects lost 4% of their body fat, while the other subjects that did regular running didn’t lose any.

2. Weighted Sprints

While not recommended for distance runners, weighted sprints can dramatically increase your chances of burning fat through running. Short bursts of running with a weighted vest or similar can help you burn more calories and increase overall strength.

However, if you plan to add weighted sprints into your running routine, make sure you start with a low amount of weight and build up from there.

Generally, for most people, adding a few extra kilograms will be enough to burn more calories and build strength in the legs and core without affecting your technique too much.

3. Hilly Runs

If you love running there is no better way to indulge yourself than with some hilly runs or even hilly intervals. The great thing about running hills is they naturally get your heart rate up, build strength in the legs and improve your overall fitness. Because running uphill requires much more energy than running on the flat, you are more likely to burn more calories and fat than on flat runs.

4. Stair Running

Like hill running, stair running is a great way to increase heart rate and work your cardiovascular system better than flat running. So, if your goal is to burn more fat through running, try adding a weekly stair workout to your running training plan. It can help you burn more fat and calories in the process.

5.Tabata Running Workout

If you haven’t heard of Tabata training before, you should learn more about this style of training. Tabata workouts are short intense workouts that get the heart rate pumping and sweat going. These types of workouts vary in duration. However, one thing they do have in common is the intense intervals only last for less than 1 minute. While this may seem short, the intensity can help melt fat off the body.

6. The Long Run

Even though most people think the long run is the best way to burn fat when running, it is not the most efficient. However, that doesn’t mean you should forego the long run altogether. The long run can help strengthen muscles and bones, and improve your cardiovascular system so you can perform more strenuous running workouts better.