Skip Nav
Personal Essay
What to Do When You've Lost Your Weight-Loss Mojo
Personal Essay
All the Reasons I Smoke Weed Every Single Day — but Never Drink
beginner workouts
Get Stronger With This 2-Weeks-to-50-Burpees Challenge

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
Orangetheory Prices 2018
Elliptical Workouts For All Levels
Printable Cardio Workouts
No-Gym Workout Plan | 4 Weeks
Corey Calliet HIIT Workout
30-Minute Cardio Workout
Runners' Favorite Songs Playlist
Kickboxing HIIT Workout
Walk, Run, Sprint Interval Workout
Marathon Tattoos
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds