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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.

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