When you’re committed to your balanced diet and consistent workout schedule, the weight should just fly off, right?
Unfortunately, that isn’t always the case—no matter how practical it seems.
Running seems like the fastest way to shed the extra fat as you're constantly moving your entire body, you're doing a high-intensity move for an extended time and you're building your endurance. Still, it's easy to become complacent with a running-only routine, leading many to plateau or even gain weight as they continue this same daily workout.
If your lingering fat isn’t budging, switching up your running routine to wake up your muscles could be just the trick to making positive progress again.
Keep up with your balanced diet and incorporate these fitness tricks to see those pounds drop for good.
Keeping a steady pace throughout your workout will help you get more comfortable with running, but it isn’t your best bet to blast belly fat. For this, intervals are the key to rev your metabolism and see real changes in your body while running.
Try this 45-minute jog/sprint interval to burn nearly 400 calories and rev your metabolism (which helps your body burn more throughout the day!).
5 minute walking warmup
For 35 minutes, complete this one-minute workout series:
- brisk walk (30 seconds)
- run steadily (20 seconds)
- sprint at full speed (10 seconds)
5 minute cool-down
If you need some more instruction, download an app that guides you through a tough interval workout with audio queues to switch it up.
Keep pressing forward
If you’re capping your runs at the same distance or time for every session, your body is too used to the workout and your muscles work a bit less to perform it. To kick the calorie burn into high gear, commit to squash those current goals and never get stagnant.
Add five minutes to your overall time every week or push to go one mile longer. This challenge will press your body against the boundaries it is already comfortable with, so you can continue doing the exercise you enjoy (or love to hate) while making additional progress toward your goals.
With every five minutes of running at a 10-minute mile pace, you’ll scorch an additional 45 calories!
One of the biggest appeals of running is that you can get a stellar endurance-building workout without splurging on fancy equipment or buying class passes. You just need some strong shoes and a scenic path to get moving.
Still, there are other ways to go equipment-free and burn more calories than running.
Knocking out 10 burpees for a minute burns about 14.3 calories, and the blast of energy the move requires can rev your metabolism just as well as a 30-second, full-out bike sprint, according to a study presented at the American College of Sports Medicine’s annual meeting.
If you need to switch up your running routine completely, finding moves that combine cardio and strength like burpees or mountain climbers can reignite your fitness and burn just as many calories.
Take it old school with a cardio move that actually burns around 13 calories per minute per about 100 skips.
Not only will this activity raise your heart rate similar to running, it utilizes more muscle groups and will test your overall coordination and balance.
And if family time often guilts you out of your workout, this is one move that kids and adults alike can get behind. Break out the double dutch rope and schoolyard chants!
Killer walking planks
Made popular in Equinox studio’s Shred and Tread classes, this treadmill move will rock your core, strengthening those muscles you want to show through on your belly.
Set your treadmill pace to 1.0 and place a sturdy box about two feet behind. Get into a plank position with a hand planted on each side of the treadmill and your feet on the box behind you. When you’re balanced, walk your hands on to the belt and tread on, keeping your plank position sturdy and building a steady walking rhythm.
This position requires some serious coordination and you’ll definitely feel your core burning, but one minute of this move will fire up your body during any workout.