Skip Nav
Healthy Recipes
2-Ingredient Chocolate Chip Banana Ice Cream Bites
Healthy Recipes
This Metabolism-Boosting Smoothie Has Over 30 Grams of Protein
Beginner Fitness Tips
The Simplest Core Exercise Everyone Should Be Doing

Sprinting and Walking Workout

It's Belly-Shrinking Time! 40-Minute Sprinting and Walking Workout

Crunches not getting you the six-pack you want? You need heart-pumping cardio to burn calories and diminish your overall body fat, but more specifically, you need to do interval training, which is proven to target the fat around your belly. Here's a simple workout that alternates between pushing yourself to the max with one-minute sprinting intervals and recovering with two-minute walking intervals. Aside from trimming down that tummy, sprinting will also increase your endurance and speed, as well as tone your booty and legs.

This workout is designed for running on a flat surface with no incline, so you can do it on a treadmill, track, or the open road. Feel free to adjust the speed of the sprinting and walking intervals as needed.

Time Speed (mph) Calories Burned
0:00-5:00 3.0 (20 min. per mile) 17
5:00-6:00 7.5 (8 min. per mile) 11
6:00-8:00 4.0 (15 min. per mile) 8
8:00-9:00 7.5 (8 min. per mile) 11
9:00-11:00 4.0 (15 min. per mile) 8
11:00-12:00 7.5 (8 min. per mile) 11
12:00-14:00 4.0 (15 min. per mile) 8
14:00-15:00 7.5 (8 min. per mile) 11
15:00-17:00 4.0 (15 min. per mile) 8
17:00-18:00 7.5 (8 min. per mile) 11
18:00-20:00 4.0 (15 min. per mile) 8
20:00-21:00 7.5 (8 min. per mile) 11
21:00-23:00 4.0 (15 min. per mile) 8
23:00-24:00 7.5 (8 min. per mile) 11
24:00-26:00 4.0 (15 min. per mile) 8
26:00-27:00 7.5 (8 min. per mile) 11
27:00-29:00 4.0 (15 min. per mile) 8
29:00-30:00 7.5 (8 min. per mile) 11
30:00-32:00 4.0 (15 min. per mile) 8
32:00-33:00 7.5 (8 min. per mile) 11
33:00-35:00 4.0 (15 min. per mile) 8
35:00-36:00 7.5 (8 min. per mile) 11
36:00-41:00 3.0 (20 min. per mile) 17

Total calories burned: 235

All calculations are based on a 130-pound woman.

Join The Conversation
gme1102 gme1102 4 years
It would be helpful if workouts like this added a little info for people who are not only older but much shorter than average....I am 61 and I have just begun running about a year ago. I am only 5 ft tall with an inseam of only 27". Needless to say I do NOT have the stride length of an average size woman so running at. Combine that with the fact that I've only run for a little over a year and still have some weight to lose, it would be impossible for me to run much more than 6 mph. It would be most appreciated if workouts such as this, would include some info on how some of the rest of us might tailor it to our own specific abilities.
How Much Does Orangetheory Fitness Cost?
Why CrossFit Is Better Than Running
Beginner Running Tips
CrossFit Beginner Tips
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds