Torch Calories at the Track: Outdoor Interval Workout

Interval training torches calories, increases your speed, and targets belly fat and with this trifecta of benefits, what's not to love? But intervals are tough, both mentally and physically. I wish I could say that I love this workout, but that would be a lie. Just ask my running buddy to tell you how I curse when doing this interval sprint. I can, however, easily admit that I love how I feel afterward, and I love that I burn over 450 calories while doing it.


This workout involves sprinting, so run as fast as you can. Since this run can be a little confusing, before you start, mentally divide the track into four equal quarters since you will be running 100-yard sprints at different points around the track. This is not a beginner workout and you should have a strong running/aerobic fitness level before doing this workout. Even if you don't like to race, this is a great way to add spark to your running routine and help you move past a weight-loss plateau.


Four slow laps around the track
Dynamic warmup

  • 20 high-knee marching steps
  • 20 butt kickers
  • Skip 20 steps
  • Skip with kick 20 steps
  • 20 heel walks
  • 20 toe walks


Note: You can walk or jog slowly during the recovery period

Jog 400 yards (one lap at most tracks)
Sprint 100 yards
Recover* 400 yards
Sprint 100 yards
Recover 300 yards
Sprint 100 yards
Recover 200 yards
Sprint 100 yards
Recover 100 yards
Sprint 100 yards
Recover 400 to 800 yards

Repeat workout one more time!


Jog 800 yards

Try the workout and let me know what you think. Running intervals like this has definitely made my steady-paced, longer runs feel dreamy.