Interval Training Running Weight Loss Plan

In fact research shows that interval training is overall the best way to burn fat way better than steady state cardio.

Interval training running weight loss plan. 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. Incorporating interval training into your running plan for weight loss will help you cut tons of calories in a relatively short time. Even though it sounds simple the results speak for themselves.

Run bike or row. Allow me to brief an hiit that i do which has brought incredible results for me in the last two years. A 12 week running workout plan.

This is a pace at which you can talk comfortably but beyond which speaking in full sentences will become difficult. If the idea of running for weight loss makes you feel horrible don t do it adds dr seltzer. Build and taper the sprint interval training workout like this.

During the work periods you should have a rate of perceived exertion rpe of 8 to 10 followed by 30 seconds of active recovery. 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. In this way you achieve a much greater training effect in the same amount of time as a moderate distance run.

Weight loss running plan overview. If you train by heart rate li translates to 70 to 75 percent of maximum heart rate. 30 seconds sprint 30 seconds recover 1 minute sprint 1 minute recover 2 minutes sprint.

For beginners the following set of intervals would be your progression over 12 weeks. Weight loss through interval training the high intensity of the work periods increases the training stimulus experienced by your muscles. 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.