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Interval Workout to Burn 300 Calories

Beat Belly Fat With This 45-Minute Running Workout

Trying to get rid of extra weight in your stomach? 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
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