Running To Burn Fat

by Caleb Lee on December 15, 2008

Read this quick article to see how to burn fat by running!

If you’re thinking about running to burn fat, then you should read this article first to see what the best ways to run are for burning fat.

The first thing is you should focus on when it comes to running for fat loss is efficiency. Would you rather spend all day running to get minimal results… or get more fat burning benefits in just a couple minutes?

Hopefully, you answered “LESS TIME!” to that question. Unless, you’re one of those people who like to run, enjoy running long distances, or you’re training for a marathon.

“What type of running burns the most fat?”

If you’re a regular reader of mine, then you probably know my answer to this question. Interval training is the best for fat loss.

I’ve covered this before, but when you do interval training you not only burn more fat for fuel as opposed to muscle tissue (which in all cases is a poor fuel choice for your body and not good for your fat loss goals!)

And you can get results in as little as 4 minutes if you do it intensely. But most people can get the best results (especially if you’re not used to really high intensity work like tabatas) from 10-12 minutes of interval running.

How to get started burning fat with running…

If you’re more than 20-30 pounds overweight you want to start off SLOW adding intervals into your fitness plan. How?

Just start walking at a brisk pace for about 1 minute, then speed up to a jog for 30 seconds to a minute, then slow back down to walking… and repeat this till 12 minutes are up.

For someone really out of shape, that will be plenty… then you just keep increasing the intensity of both your rest periods (the walking) and the work periods (the jogging) till you’re alternating between jogging for rest (around 4mph) and all out sprinting for the work periods for that same 12 minutes.

How often? You can start with just 2-3x per week.

Is running the best idea for burning fat?

Maybe, maybe not. If you’re really overweight, it sometimes isn’t a great idea because you’re putting a lot of stress on your joints. Plus, you’ll get more fat burning benefits by switching up the type of activity you’re doing when you do intervals.

Try something like this: Running workout one, stationary bicycle for workout two, rope skipping workout three, etc…

Varying the TYPE of exercise you do will keep you from burning out, overworking certain muscle groups, your joints, etc…

Here’s a tip: if you can do it, run on soft surfaces like grass instead of cement — your joints will thank you.

If you’re a female, you should read my article “what women should do for fast weight loss“…

So if you want to do running to burn fat follow the tips in this article and you should do well.

Did You Enjoy This Article On How To Lose Belly Fat?

Then, you’ll definitely enjoy the video below where you’ll discover 3 foods that KILL belly fat and other unique fat burning “secrets”:

3 Foods that Kill Belly Fat

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{ 2 trackbacks }

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{ 11 comments… read them below or add one }

Andrew R - Go Healthy Go Fit December 16, 2008 at 6:30 pm

It’s true, HIIT does burn more fat in less time… why isn’t this more mainstream yet??

Thanks for the post!

All the Best,

Andrew R


Julie Alexander December 24, 2008 at 2:08 am

I like you can help
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from JUlie Alexander


Yavor December 25, 2008 at 1:25 pm

Good stuff Caleb. Keep this fat burning articles coming!



Johnny September 21, 2010 at 11:29 am

Who are you Caleb? Give us some credentials, like for example, you're a personal trainer, or a doctor etc. To me you're just some dude talking out of his ass. Do you know what would happen if someone got physically affected from your "training program"?

What's more incredible, people actually respond to you. I guess morons attract morons, and in a world of morons, lawsuits don't exist, therefore you continue your "know-it-all" rant. Get some training in the subject. Physical trainers and everyone else that gave their lives for this subject not only will be disappointed, they'd be pissed; I bet is they see you on the street they'd beat the crap out of you for being so fuucking ignorant.


Caleb_Lee September 21, 2010 at 2:29 pm

Great question, here's the answer:


Davey boy September 28, 2010 at 2:26 pm

Hey Johnny – you really are a fool! Probably a fat one too! How can you be thinking of law suits you politically correct dimwit!


Caleb_Lee September 28, 2010 at 4:18 pm

Haha, it's alright, he's entitled to his opinion, just hope he learns something from this.


Meshari October 18, 2010 at 6:36 am

nice .. subject … if u give a permission to add in my group in face book and i hope u sharing with us … to learn from u .

so … which better , running outdoor or indoor ?

and better shoes for running ,, i have flatfoot

and thanks a lot and keep going


Caleb_Lee November 3, 2010 at 7:23 pm

I like running hill sprints (outdoors obviously).

– Caleb


Razwell February 11, 2011 at 3:45 pm

WRONG! You are SELLING something. HIIT will NOT get you fat loss results. Far too short, and it burns SUGAR, NOT fat.


hasob August 13, 2011 at 7:22 am

Razwell, you are correct, however, if you study biology you will know that sugar is stored in the body as glycogen and glycogen turns into fat if not used, thus the HIIT helps burn that sugar that otherwise will be turn into fat.

In reality the first seconds of a workout (high intensity) our body uses starch…Yes we are not plants but we have the chemistry to store it. Then after those few seconds we start burning the sugars which if not burned then will turn into fat.


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