Running burns an insane amount of calories and it also targets your tush and legs, so it’s the perfect workout if you’re trying to slim down and tone up below the waist. Add hills to your workout and you’ll tone your lower body even faster and more effectively.
Set the treadmill incline to zero, and after warming up begin this workout. For each three-minute brisk walking interval, you’ll need to raise the incline to 15 percent (or as high as it’ll go), and for each 60-second sprinting interval, you’ll need to lower it to zero. Adjust the speed as necessary if either the walking or sprinting pace seems too slow or fast.
|Time||Pace (mph)||Incline %||Calories Burned*|
|00:00-05:00||4.0 (15 min/mile)||0||20|
|05:00-8:00||4.0 (15 min/mile)||15||36|
|8:00-9:00||7.0 (8.5 min/mile)||0||11|
Total calories burned: 416
*Calories burned calculations are based on a 130-pound woman