This workout plan will make it easier for you to run and lose weight…
Workout Intensity: Fairly challenging
You will need: a treadmill (as an option – a track in a park or stadium)
Total time: 30 minutes
Calorie consumption: 300 kcal (for women weighing 65 kg)
Your task

Sometimes during the run, sweat rolls in streams, and the load seems simply unbearable? But you keep exercising because hardly anyone will argue that this affordable type of training is a calorie-burning champion? And what is the feeling of satisfaction that you experience after your “marathon” worth! Now let’s try to make the loads easier, but bring the maximum effect. You can do this with a new workout plan that will stretch your muscles, melt your fat, and make you fly instead of running!

How it works

To boost your metabolism, break your run into intervals with different accelerations. Between them, perform several mandatory exercises (see below “Gimlet Rules”). They will tighten your muscles and improve your tone. When choosing the appropriate pace and incline for the treadmill, be guided by your individual load level (IR). After your workout, do a couple of stretching exercises and feel a surge of energy!

Minutes Type of activity ION (1-10)
0-5 Warm up (walk or run) 4
5-8 Running at a moderate pace 5
8-9 Sprint (running uphill or with maximum acceleration) 8
9-10 Running at a moderate pace 5
10-20 Five times repeat minutes 8-10 5-9
20-21 Perform Anvil Strike (1) 5
21-22 Moderate running 5
22-23 Perform “Jumping Hammer” (2) 5
23-24 Moderate running 5
24-26 Perform Variable Pendulum (3) 5
26-28 Moderate running 5
28-30 Cool down: walking 3-4

If there is a burning frost and snow outside the window, you should not run in the open air. Don’t have a treadmill at home? Do the following: turn on the program about travel and replace running with jumping rope. Your favorite show will create the effect of being in nature, and jumping will burn more calories than running in place!

gimlet rule

Thanks to these exercises, you will run like a professional athlete, and amateurs will envy you! If you are running on a treadmill, slow down to 5 km/h.

1. “Strike on anvil”

While running, alternately raise your knees to waist level (as shown in the picture). To maintain balance, work your arms back and forth.

2. “Brilliant Hammer”

Start running with frequent steps and, while overlapping your legs, try to reach your buttocks with your heels (as shown in the figure). Keep the chest straight, the abdominal muscles are tense. Try to keep your balance and not fall forward.

3. “Variable pendulum”

While running, turn to your right side in the direction of travel and continue to move with a side step (as shown in the figure). Trying to catch the movement of the wind, run for 1 minute, then change sides.