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Running and Strength-Training Interval Workout

470-Calorie-Burning and Toning Treadmill Workout

Running not only burns calories, but it also does wonders for strengthening and sculpting your entire lower body. If you want to tone your legs and butt even more, give this calorie-torching workout a go. You can do our sculpting interval workout on a treadmill or outside; just increase the incline on the machine or find an actual hill on your outdoor route for the steeper intervals.


This 53-minute workout, including a warmup and a cooldown, is full of walking lunges, high-knee running, sprints, walking uphill, and running sideways to target different muscles in your lower body. Pay special attention to the speed and incline so you know how fast and how steep your legs need to go.

Time Pace
(mph)
Incline Activity Calories
Burned*
00:00-5:00
3.0 (20 minute/mile)
5
Warmup: walking
32
5:00-8:00
6.0 (10 minute/mile)
1
Run
27
8:00-9:00
7.0 (8.5 minute/mile)
1
Sprint
11
9:00-12:00
6.0
1
Run
27
12:00-13:00
4.0 (15 minute/mile)
15
Brisk walk uphill
36
13:00-16:00
6.0
1
Run
27
16:00-17:00
7.0
1
Sprint
11
17:00-20:00
6.0
1
Run
27
20:00-21:00
2.0 (30 minute/mile)
15
Walking lunges
6
21:00-24:00
6.0
1
Run
27
24:00-25:00
5.0 (12 minute/mile)
1
Run with high knees
7
25:00-28:00
6.0
1
Run
27
28:00-29:00
5.0
1
Run sideways
(30 seconds lead with right leg, 30 seconds lead with left leg
7
29:00-32:00
6.0
1
Run
27
32:00-33:00
7.0
1
Sprint
11
33:00-36:00
6.0
1
Run
27
36:00-39:00
4.0
15
Brisk walk uphill
36
39:00-42:00
6.0
1
Run
27
42:00-43:00
7.0
1
Sprint
11
43:00-48:00
6.0
1
Run
27
48:00-53:00
3.0
5
Cool down: walking
32

Total calories burned: 470

*Calories burned calculations are based on a 130-pound woman.

Image Source: Shutterstock
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