What Are Good Runs to Burn Fat?

Increasing the intensity during your casual jogging routine can turn your body into a fat-burning machine. Running is an effective cardiovascular activity; however, high-intensity interval exercise maximizes post-exercise metabolic rate. Forcing yourself to run at peak exertion might seem daunting, but this type of exercise decreases the total time you spend running and increases your body’s natural fat-burning capacity. The ultimate payoff of sprinting in one-minute intervals during cardiorespiratory exercise is improved aerobic and anaerobic fitness.

  1. Sprint-Interval Exercise

    • Sprint-interval training promotes substantial reduction in abdominal and subcutaneous body fat, according to the American Council on Exercise. This high-octane type of activity produces results in a minimal amount of time. In 2012, the "International Journal of Sport Nutrition and Exercise" found that just two minutes of sprint-interval exercise three times per week can elicit 24-hour oxygen consumption due to an increase in post-exercise metabolic rate. The resulting effects of sprint-interval training are comparable to 30 minutes of continuous endurance exercise, which burns approximately 303 calories in a 160-pound person.

    High-Intensity Interval Training

    • Running at high intensity is a progression of increasing exertion rate. The first step toward reaching maximum exertion during a bout of sprint-interval training is warming up. The American Council on Exercise states that protocols vary widely; however, you should warm up for five minutes before bursting into a sprint. Start with three to four alternating sprint-and-recovery intervals to become acclimated with high-intensity running. All sprint intervals typically should not exceed one minute in duration. A recovery period is a two-minute jog. Complete each interval-training session with a five-minute cooldown period to allow your heart rate to decline at a normal rate. A 20-minute high-intensity running program that involves four alternating sprint-and-recovery intervals will burn at least 320 calories, according to the American Physiological Society.

    Periodic Running Protocol

    • Gradually increase the difficulty of your high-intensity running program by steadily adding alternating speed-and-recovery intervals. The American Council on Exercise claims the most common mistake when trying to conquer intense bouts of running is making recovery intervals too short. It’s also important to perform sprint-interval training on a periodic basis. Execute two to three sprint workouts per week to minimize your chance of suffering an injury. Also, limit the program duration to six weeks. High-intensity bouts of running that include sprint intervals effectively increase your body's fat-burning capacity by improving your metabolic rate, according to the "International Journal of Sport Nutrition and Exercise Metabolism."

    Fat-Burning Effect

    • Sprint-interval training can burn an average of 200 calories in just two-and-a-half minutes of high-exertion exercise, according to the American Physiological Society. Strenuous bouts of exercise increase recovery time, which can lead to all-day calorie burn. Sprint-interval specialist Kyle Sevits states that burning an extra 200 calories a couple times per week can help Americans better control their weight. However, you need to burn 3,500 calories to burn 1 pound of fat. A dedicated commitment to high-intensity running can ultimately help you reach your fitness goals while simultaneously increasing your overall well-being.