Samara Donald is: The Gym Coach

Make the most of your workout!

Fat Blast Running

If you’re a regular reader of this blog, you’ve heard me write about interval running (and more generally, HIIT: high intensity interval training) before. Interval training, where you frequently change workout intensity during your workout, is a proven best way to burn a lot of fat in a short amount of time. If you’re a busy person like me, or just don’t like spending your life in the gym, high intensity interval training is for you!

I was reminded on my gym workout yesterday how easy it is to build an interval run. Here are six patterns (3 each with a variation) you can try; each of these patterns will give you a 20 minute fat blast workout:



  • Run for 60 seconds (1 min) then walk for 60 seconds (1 min)
  • Complete 10 total cycles for your 20 minute workout
  • Variation: for a more intense workout is to jog vs. walk in the recovery minute (so: run for 1  min, jog for 1 min).


  • Run for 3 minutes, walk for 1 minute
  • Do 5 cycles in total for your 20 minute workout
  • Variation: Run for 3 minutes at a moderate pace then sprint for 1 minute; repeat 5 times

ADVANCED: 90/30’s

  • Run for 90 seconds, then walk for 30 seconds.
  • Complete 10 cycles for your 20 minute fat blast workout.
  • Variation: To make it more interesting, increase your speed by 0.25-0.50 mph on each new cycle.


4 comments on “Fat Blast Running

  1. Pingback: Tweets that mention Fat Blast Running « TheGymCoach Blog --

  2. Christy
    January 31, 2011

    This is a great reminder, thanks! One question…how many times a week can you do a HIIT workout?

    • Samara
      February 11, 2011

      You can do a 20 min HIIT 5-6 days a week (always need one rest day). Just be sure to ease into it if you’ve never done high intensity before. Stop if you get dizzy or light headed!

  3. Pingback: I is for Intervals « TheGymCoach Blog

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This entry was posted on January 30, 2011 by in fitness, run and tagged , , , , , , , .
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