Samara Donald is: The Gym Coach

Make the most of your workout!

Quickie fat blast run

Want to burn 250 calories in 22 minutes?* This is my go-to run when I’ve had chocolate or an extra glass of wine the night before. It’s super easy to remember as well (again, due to the wine consumption!). Here’s the routine:

  • Warm Up: Brisk Walk – 2 minutes
  • Easy jog – 2 minutes

For the next 10 minutes, repeat the following pattern 5 times:

  • 1×1 Interval Speed Run: Run Fast 1 minute; Run easy 1 minute (try to hit a near sprint pace on the fast run, and about 1.0-1.5 mph less on the easy run part)

Transition: Walk 1 minute to recover, and set the incline on the machine to 2.0-4.0 (wherever you are comfortable)

  • Incline Run: Run at the same easy pace you did above, for 5 minutes
  • Cool Down: Walk for 2 minutes to cool down.

Have fun!

*based on average weight

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One comment on “Quickie fat blast run

  1. Jen-JensFitnessTips.com
    February 20, 2010

    awesome workout!! That would definitely kick my butt!! I’ll have to try it!! I’m up for the challenge!! Thanks for sharing this workout!

    Jen 🙂

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This entry was posted on February 20, 2010 by in Cardio, run.
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