How To Lose Weight Fast By Running

There are many types of cardiovascular exercise that are done on a daily basis that people utilize to lose weight. These include swimming, biking, stair stepping and rowing. But perhaps there is none more popular than running. This high-impact exercise can be done anywhere there is a road, land or a treadmill in sight. When it comes to losing weight fast with running, you need to exhibit a lot of discipline and an equal amount of determination.

Step 1

Start out with a 10- to 15-minute warm-up session. If you were to go for a run with cold, tight muscles, you run the risk of pulling something or damaging some connective tissue. This will make the muscles, ligaments and tendons more extensible. Do some light jogging or fast-paced walking followed by some dynamic stretches like walking lunges, side-steps, knee highs and front kicks.

Step 2

Run for long durations at a moderate pace. Try to run for a minimum of 60 minutes, but keep your intensity moderate.

Step 3

Run up hills about 100 yards long. Sprint to the top as fast as you can, then jog back to the bottom. Sprint back up again and do 15 to 20 sprints total. Finish with a 10-minute cool down.

Step 4

Sprint as hard as you can for 30 seconds, jog at a low intensity for 60 seconds, then sprint again. Perform 10 to 12 sprints total, then finish with a 10-minute cool-down.

Step 5

Incorporate running into a circuit. After a 10-minute warm-up, jump rope for one minute, do jumping jacks for one minute, ride an indoor bike for one minute, then run for one minute. Perform the circuit 10 times with no rest between circuits. Finish with a 10-minute light jog.

Step 6

Keep moving between your sets and don't rest. To increase your caloric expenditure and help promote fast weight loss, hop on the treadmill and run for one minute.