Skip Nav
Healthy Recipes
6 Ways to Make Chinese New Year a Healthy Celebration
Healthy Living
12 Women Who Will Make You Want to Do the Tone It Up Workouts
Gymnastics
UCLA Gymnast Has the Crowd Chanting "10" After Slaying Floor Routine

Interval Workout to Burn 300 Calories

Beat Belly Fat With This 45-Minute Running Workout

Trying to get rid of a stubborn tummy pooch? Interval training is proven to blast belly fat. Here's a 45-minute interval workout you can do on the treadmill (set the incline to one to prevent shin splints) or head outdoors and use one of these running apps on your iPhone to keep track of your speed. Or you can use the RPE column on the right to determine how fast you should be going. You'll end up burning 303 calories while toning your tush and thighs. If this workout is a cinch or way too difficult, then adjust the speed to fit your level.

Time
Speed (mph)
Calories burned*
RPE**
00:00-05:00
4.0
20
1-3
05:00-06:00
6.0
9
8-10
06:00-09:00
5.0
22
4-7
09:00-10:00
6.0
9
8-10
10:00-13:00
5.0
22
4-7
13:00-14:00
7.5
11
8-10
14:00-17:00
5.0
22
4-7
17:00-18:00
6.0
9
8-10
18:00-21:00
5.0
22
4-7
21:00-24:00
7.5
11
8-10
24:00-27:00
5.0
22
4-7
27:00-28:00
6.0
9
8-10
28:00-31:00
5.0
22
4-7
31:00-32:00
7.5
11
8-10
32:00-35:00
5.0
22
4-7
35:00-36:00
6.0
9
8-10
36:00-39:00
5.0
22
4-7
39:00-40:00
6.0
9
8-10
40:00-45:00
4.0
20
1-3

*Calories burned calculations are based on a 130-pound woman
**RPE = Rate of Perceived Exertion

Click here for a photo-free printable version of this workout to take to the gym.

Image Source: POPSUGAR Photography
Around The Web
A Treadmill Workout to Help You Run Faster
8 Week Plan to Go From Walking to Running
5K Training Plan to Run Faster
Cardio Workouts You Can Do at Home
Cardio Workout Beginner Treadmill
20-Minute Treadmill Workout
20-Minute Cardio Workout | No Running Required

POPSUGAR, the #1 independent media and technology company for women. Where more than 75 million women go for original, inspirational content that feeds their passions and interests.

Join The Conversation
Latest Fitness
X