Lose Fat Fast With These Two Running Workouts

Lose Fat Fast With These Two Running Workouts

Think it’s impossible to lose real fat fast? Well, thanks to running, there’s actually a way to do it…

We could go over the benefits of running again, but at this point I’m not sure we even need to.

We do? Oh, ok . Here we go:

Running keeps your brain youthful, it reduces the risk of many chronic diseases like diabetes, it boosts your cardiovascular health, it strengthens your heart, and oh, by the way, it’s also the most effective way to lose weight.

Researchers have recently found that men and women who run lose more weight than others who spend an equal amount of time swimming or walking.

More: Here are 6 reasons why you’re not burning fat (even though you should be)

However, even though running is very effective for losing weight, most runners aren’t losing as much weight as they could be because they’re making a critical mistake – and it has to do with intensity.

If you’re not working out at the right intensity, you’re not burning fat as efficiently as possible. That’s why these workouts were designed with heart rate in mind – they’ll keep you working out at the most efficient intensity for burning the most fat as humanly possible.

The Best Running Workouts To Lose Fat Fast

Researchers have found that there are two types of running styles that burn the most fat: either fat burning runs or high intensity interval runs. On a fat burning run, you run at a slow, steady pace that prompts your muscles to burn fat for fuel. On a high intensity interval run, you run for short stretches at an extremely fast pace, while slowing down for rest periods in between. Fat burning runs are the most efficient for losing weight, while high intensity runs will keep your metabolism burning fat for you for hours after your workout.

running workout to lose fat fast

The most efficient way to burn fat while running is to actually combine the two workouts.

Related: These 7 reasons are behind why you’re might be working out but not losing weight

The Problem For Most Runners

Here’s the mistake that most runners make: while running, they’re spending only a fraction of the time in the low intensity fat burning level and in the super high intensity level that sends your metabolism into overdrive. Most of the time, they’re stuck somewhere in between those two levels.

See Also: Watch out for this dangerous fitness trend that’s bad for you

The problem is, the “moderate intensity” level between those two simply aren’t as efficient for weight loss as either of the levels listed above. Most people “naturally” fall into a moderate intensity run, and thus aren’t burning nearly as much fat as they could be burning.

Using These Levels To Burn Fat Efficiently

The best way to make sure you’re in one of the most efficient levels for fat burning is by knowing exactly what they are, and exactly what you should be feeling.

  • Level 1 is a very easy warmup pace, without much exertion.
  • Level 2 is the fat burning zone – this is when your body burns fat most efficiently, and at this level you should be comfortable having a conversation with someone.
  • Level 3 is when you’re trying kind of hard and can only say short sentences at a time.
  • Level 4 is when you’re really trying hard but you can keep up the pace – you just can’t talk to anyone while you do it.
  • Finally, level 5 is the high intensity level where you can only keep it up for a few minutes.

The Two Most Efficient Workouts

Try these two running workouts for the most efficient fat burning possible:

Level 2 Fat Burning Run

Start off at the beginning by warming up with 5 minutes at level 1, then slightly increase your pace and get into level 2. At level 2, you’re burning fat as efficiently as possible, so stay at level 2 for at least 20 minutes before cooling down at level 1 for 5 minutes at the end of your run.

High Intensity Run

Like before, start in level 1 for 5 minutes to warm up, then run at level 2 for 5 minutes to get comfortable. After that, push yourself to hit level 4, and hold that pace for 2 minutes. Then, come back to level one and stay there for 3 minutes. Keep repeating that, 2 minutes at level 4, and 3 minutes at level 1, and go through that cycle 4 times. Finally, at the end, finish with 5 minutes of cooldown at level 1.

If you loved this article, then check out these other must-see related posts:

The 25 Golden Rules of Running

10 Tips for Beginning Runners

7 Key Running Tips for New Runners

28 comments… add one
  • Beverly Bailey August 10, 2015, 7:42 pm

    I have been increasing the intensity of my runs throughout the week, starting slower on Mondays. I like the way it works for me and I feel that by the weekend I have a pretty good workout in for the week.

  • Lorena Price August 10, 2015, 7:32 pm

    For the next month or more, I am going to change up my running habits to see if it makes a difference from the last few months. Wish me luck, I want to drop another 10 pounds!

  • Wendy Terry August 7, 2015, 9:44 pm

    Someone told me one time that once you reach your body’s limit of being able to lose weight that you gain it back faster because you are confusing your body. Does that make sense and is it true?

  • Alena   August 7, 2015, 9:33 pm

    I have tried all of the different levels and I feel the best workout for me is in the mid-range at level 3.

  • Juliana Belair   August 7, 2015, 8:22 am

    I do not really like running, but I told myself this year that I was going to challenge myself to get outside of my “zone” to try new things. Guess this is on the list!

  • Juliana Belair   August 6, 2015, 9:32 pm

    Great information! I am going to share this on Facebook with all of my exercise freak friends!

  • Bea   August 5, 2015, 12:17 pm

    I have been running for 10 years as part of my routine. I know that it keeps the fat off, but it also have a lot to do with your overall diet, don’t you think?

  • Aileen Kellum   August 5, 2015, 12:06 pm

    I am usually a level 2 runner. I use running to relax, clear my head and keep my weight under control.

    • Kasha Amey   August 6, 2015, 9:42 pm

      Do you think you would have to up the level to a 3 in order to LOSE weight and not just control it?

  • Angeles Ingold   August 3, 2015, 1:14 pm

    I have been fighting off my weight for many years and I consider myself a moderate leveled runner. Would you say that I need to step it up to another level?

  • Cassy Forrester   August 1, 2015, 12:26 pm

    I would think that most runners have such a high metabolism they could burn fat without issue.

    • Velma   August 3, 2015, 10:21 am

      This is partially true. There are still limits to your body and at some point, you will have to mix things up in order to get your body out of the “rut”.

  • Jan Henderson July 31, 2015, 12:22 pm

    Running is such a great workout already. If you can shred some fat at the same time that is a major bonus, don’t you think?

  • Irma Stanley July 30, 2015, 1:38 pm

    Love losing fat and running, so this post is all for me :)

    • Kasha Amey   August 7, 2015, 8:32 am

      I know! I just bought some new running shoes I am going to try out right now!

  • Sophie Lyman July 30, 2015, 1:26 pm

    Running workouts are good for your heart as well. If you can shed a few pounds of fat in the meantime, it is all good!

  • Olivia Nash July 29, 2015, 2:24 pm

    Running is so good for your mind and body. If more people would realize what a FULL body workout it is, there would be more runners in my opinion.

  • Lisa Grant July 29, 2015, 2:12 pm

    I can see how the different levels are going to help. I might try that the next time I am out running.

    • Ola Runyan   July 31, 2015, 12:35 pm

      Oh, I think you will be pleasantly surprised at the results! Good luck!

  • Jennifer Lewis July 28, 2015, 11:28 am

    Great advice for ANY new runner that wants to get into shape AND lose the fat. Once the fat is all gone, you can then concentrate on your new running hobby :)

  • Vanessa Lawrence July 28, 2015, 11:16 am

    Running is so good for your body! Besides being the best cardio workout you could ask for, it looks like you can burn a good amount of that fat off your body with these tips!

  • Theresa White July 25, 2015, 6:16 pm

    Losing fat is a bonus of any exercise routine. If you can cut the percentage down on your body you are in luck!

    • Sharan Schlegel   August 1, 2015, 12:37 pm

      You got that right! Burning the fat and such with running is awesome!

  • Jan Wilkins July 25, 2015, 6:05 pm

    Running is already such a great workout. If you can add a few twists to make sure you are burning all the fat, even more a bonus.

  • Michelle Clark July 25, 2015, 5:53 pm

    I love this post. It is a great motivator and full of good information about burning all that fat off your body.

  • Gabrielle July 25, 2015, 5:43 pm

    Great tips! Just get the heart rate up and you are in good shape when it comes to burning fat.

  • Lisa Ogden July 23, 2015, 9:20 am

    Great tips! I am just getting the hang of running on a regular basis and I am happy to learn more.

  • Virginia Hart July 23, 2015, 9:08 am

    It is good to mix up the intensity of your run. I have been taught that by another friend that has been running many years. It works better for your body, so you can “rest” during the lower intensity runs.

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