Skip Nav
Myths About Weightlifting
Beginner Fitness Tips
The 5 Things You Need to Stop Believing About Lifting Heavy Weights
Why Am I Always Bloated?
Women's Health
The 1 Change I Made to Cure 10 Years of Feeling Bloated
Healthy Morning Routine Tips
Healthy Living Tips
The 5 Things I Do Every Morning to Stay Healthy

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.

From Our Partners
Halle Berry Lunch
Mindy Kaling's Favorite Workouts
Good Exercises to Lose Belly Fat
Best Workout Leggings For Running
How to Get Back on a Treadmill After Falling Off
How to Train For a 10K in 1 Month Training Plan
Best Cardio Machine For Weight Loss
How Barre Can Help You Run Better
Do Fitness Trackers Measure Strength Training Correctly?
Treadmill Speed Workout
Ab Exercise Using Towels
How Much Does Orangetheory Fitness Cost?
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds