12 ways to burn more calories during the run time

Over time, your body will adapt to a given running pace, like any other exercises that you do on a regular basis. When this happens, increase the intensity of your workouts to give your body the required load. These 12 ways to help you for sure in this.

Running - one of the best and most affordable cardio. You may have encountered enthusiastic runners who do not miss your daily workout, even if weather conditions are not too her help. If you too have caught the virus runs, it already felt that it affects not only your physical but also on morale. You run away from stress and bad thoughts. To thus also continue to actively burn calories, try the following methods.

Add sprints

Run the whole distance at the same pace - the perfect solution. But if you want to burn extra calories, add a run 30-second sprints. Repeat them again in a few minutes, give yourself enough time for a breather before the next sprint.

Increase the distance

Increase your daily distance. 5 km running, run 7.5 or so. Longer run - the more calories you burn.

Run on hilly terrain

If there are no ups and downs, it's time to slightly change the route on your normal range. Climbing the hill will slow down your pace, not your heart rate. And generally fun to change routes periodically.

Speed ​​up the pace

Check the time for which you would normally run through the usual distance, and try to run it faster. This may require several attempts and days, but you will definitely burn a ton of calories in the process.

Vary your workout

Who says you should only run? You can add to the attacks of training, jumping and even push-ups on the sidelines. Jogging will not be monotonous, and strength exercises help to burn calories and sculpt athletic figure.

use weights

Vests-weighting or weighting for the feet will improve the effectiveness of training. If you do not, you can pick up a small dumbbells.

Pull or push something heavy

If you are a happy parent, you can combine a walk with the baby and training. Yes, run and push the front of the stroller. Most likely, the rate you will be able to withstand at, but it was exactly the calories you will burn a lot!

Think of your obstacle course

Without much effort you can while jogging to create for themselves an obstacle: jump over the puddles, make the "snake" between the branches of fallen trees, climb on the ladder on the playground. More creativity!

Arrange strength training before jogging

Only through strength training formed a beautiful relief. Short - 20-30 minutes - strength training before jogging helps burn more calories (and fat!).

Sign up for competition

Participation in the competition - a goal that will make you every day again and again to conquer himself and to increase the intensity of your workouts. You want to become the best in the race?

Run less

Sounds strange, right? But here's the text below with an asterisk: Run less, but at a faster pace. If your jogging lasts 45 minutes at a speed of 13 km per hour, try to run for half an hour, but at a speed of 15 km per hour. Over time you get used to that rate, and you can use it, when you do not have enough time for a long workout.

Run on the beach

In fact, nothing in common with the romantic jogs along the water's edge. Only sand. Running on sand is very, very difficult, and studies show that with such training burned 30% more calories than during a run on the other surface. If you have a backyard pool, you can run in the water - get the same effect.

Use one of these methods to burn calories faster. In addition, each of them will make a variety in training, if they have become boring to you. Successful runs!