Lose the Winter Pounds

imagesRunning burns a significant amount of calories per hour, more than most other forms of cardiovascular exercise. As it is an all-over body movement, you also use your own body weight to keep your forward motion–as opposed to elliptical machines and bicycles that assist you in exercising. Because of this, running works not just your leg muscles, but your core and arms as well. In short, to rid yourself of added pounds packed on during the cold winter months, running will allow you to dump that weight faster than most other workout options. To get even faster results, try adding these into your running workout:

Interval training. This is a type of training using speed to burn more calories, make you faster and make your heart stronger. It is one of the most painful workouts, as you must push yourself to the top of your heart-rate limits–but it’s worth it. Try this workout at a track:

Warmup 800m (jog)
400m x 4, each 400 getting faster. You must limit yourself on your first 400 as you still need to have energy to get faster on each lap. Don’t go all out at first or you won’t have the breath to finish.
Rest 2 minutes
400m at interval speed (fast and unable to hold a conversation)
Rest 1 minute
400m at tempo (fast, but able to hold a conversation)
Rest 1 minute
400m at interval speed
Rest 1 minute
400m all out with whatever you have left
800m cool down. You can walk the cool down if you need.

Switch your workout times. If your schedule allows, run in the evening one day and the morning the next. This does not give your body much recovery time, but it will build endurance. If possible, try not eating too much before your morning workout. You’ll be relying on your energy stores and burn fat. Switching up your workout times also shocks your body and puts it into better shape–you’ll avoid plateauing.

Add in some plyometrics. This includes high knees jumps, jumping jacks, jumping rope, anything that involves jump training to maximize your leg muscle’s power.

Happy training!

http://www.webmd.com/fitness-exercise/guide/plyometrics-exercise-workouts