Skip to content

These Running Workouts Will Burn Fat Fastest, Says Trainer

Gear up for results.
FACT CHECKED BY Alexa Mellardo

One of the most common methods people use to burn calories and fat is running. Running is a great aerobic exercise that will help improve your heart health, conditioning, and also build endurance in your legs. However, when it comes to running and fat loss, you have to constantly challenge your body in order to make progress. This is because if you're running the same distances and speed constantly, your body adapts, and you end up burning fewer calories. So, in order to burn more fat and calories, you'll have to switch up your running routine and incorporate some new workouts—whether it's at a longer distance and pace or with interval training.

If you need some guidance on your next running workouts, we have you covered. But before trying these, make sure you warm up for at least 5 minutes by stretching and then going on a brisk walk or light jog. The following running sessions will help you burn fat, maintain your muscle, and reach your fitness goals. Check them out below, and next, be sure to read The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Treadmill Sprints

Incline treadmill
Tim Liu, C.S.C.S.

Here's a simple incline treadmill sprint workout you can do right at home if you own a treadmill, or head to the gym. Once you've warmed up, set the incline to 3 to 5% and at a speed that you can run at a higher intensity. Sprint hard for 30 seconds, then immediately jump off by placing your feet safely outside on the beams and your hands on each of the support handles. Rest for 30 seconds, then jump back onto the belt. Repeat for 8 to 10 rounds.

Related: The Secret To Running Your Way To A Toned Body, Trainer Says

Track Runs

man running on outdoor track

If you have access to a track near where you live, head there for this workout. Start by running a whole loop around the track at a hard, yet sustainable pace. Once you've finished the lap, get your heart rate down, and recover by jogging at a slower pace or even a brisk walk for 2 to 3 minutes. Depending on your fitness level, you can repeat this for 4 to 8 rounds. (But don't overdo it!)

Hill Runs

hill run

Hill runs are an incredible tool to burn fat and improve your anaerobic conditioning. They can be done as a standalone workout or a finisher after a long steady-state session.

Find a hill in your local community that you can run up. You'll start at the base, and sprint uphill as fast as you can until you reach the top. Once you're all the way up, turn back around, and walk down slow and steady to where you started. Get your heart rate down, and catch your breath. Then, repeat for 3 to 5 rounds.

Related: One Running Trick That Makes Running So Much Easier, Says Science

Run + Bodyweight Workout

woman doing squats outside

If you want to add some bodyweight strength and endurance to your runs, here's what you can do:

  1. Run at a moderate pace for 1 minute
  2. 1 minute of bodyweight squats
  3. Run at a moderate pace for 2 minutes
  4. 1 minute of walking lunges
  5. Run at a moderate pace for 3 minutes
  6. 1 minute of hip thrusts
  7. Run at a moderate pace for 4 minutes
  8. 1 minute of pushups

Tim Liu, C.S.C.S., CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim