Running for Weight Loss Plan

Slimming down isn’t an art—it’s a science. And if you don’t know your fiction from your facts, you’re setting yourself up for a whole lot of (totally unnecessary!) frustration. If you want to run to lose weight, just let our data be your guide, and the number on the scale will be dropping lower in no time.

Weight-Loss Plan
If shedding lbs is your goal, format your week to match this schedule and watch the scale number drop.

Sunday: Rest
Monday: Lifting Workout
Tuesday: Interval Training Run
Wednesday: Easy Run or Rest
Thursday: Lifting Workout
Friday: Easy Run or Rest
Saturday: Interval Training Run

Related: 5K Fit Beginner Plan

Interval Training Run

The goal with interval training is to work at an intensity you cannot maintain longer than a minute or two.This can be done by doing sprints, running hill repeats, or performing pickups during the middle of your run. Your heart rate should reach 85 percent of max or more during the interval. Allow your heart rate to fully recover, ideally below 70 percent of max, before performing your next interval. If you don’t have a heart rate monitor, judge your intensity by how hard you are breathing.

Sample Workout
1. Warm up by running 5 to 10 minutes.
2. Sprint as hard as you can for 30 seconds.
3. Recover by walking/jogging for 90 seconds.
4. Repeat steps 2 and 3 (sprint and recover) 5 to 10 times.
5. Cool down with 5 to 10 minutes of easy jogging.

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Lifting Workout
Grab some dumbbells to get your metabolism fired up to burn fat. Complete the five exercises as a circuit. Complete 2 to 4 circuits (resting for 2 to 3 minutes in between). In 4 to 6 weeks, increase the weight and/or reps to keep your body challenged.

#1 Dumbbell Push Press
Stand tall with your feet shoulder-width apart, and hold a dumbbell in each hand. Bend your legs as if to jump and, using that power, drive the weights up overhead until your arms are in a locked-out position with core engaged. Lower the weights carefully and repeat.
Reps: 8 to 10

Related: Best Abs Ever

#2 Dumbell Reverse
Stand tall with your feet hip-width apart, and hold a dumbbell in each hand. Keeping your upper body upright and core tight, shift your weight to one foot and step backward with the opposite foot, dropping into a lunge position. Next, drive back through the front heel and return to the start position.
Reps: 8 to 10

Related: Common Weight Loss Mistakes

#3 T Pushup
Do a standard pushup. Then transfer all your weight to one hand as you rotate your body to reach up toward the ceiling with the opposite hand. Keep both feet on the floor. Your arms should be in a straight line so that your body forms a T shape. Alternate sides. Once this becomes easy, lift both your arm and top foot to make an X shape.
Reps: 8 to 10
Easier: Do these with your hand on a bench.
Harder: Add dumbbells.

Related: Mastering the Push Up in 4 Steps

#4 Dumbbell Bent Over Row
Grab two dumbbells. Bend forward until your torso is parallel to the floor, with your back straight and arms hanging down. Using your back, pull your shoulder blades toward each other and bend your elbows to row the dumbbells up to your sides. Pause, then return to the starting position.
Reps: 8 to 10

Related: Healthy Habits That Lead To Weight Loss

#5 Goblet Squat
Stand tall with your feet shoulder-width apart, and hold a dumbbell with both hands in front of your body at chest height. Squat until your thighs are parallel with the floor, return to the starting position and repeat. Keep your knees tracking over your toes and your heels pressed down the entire time.
Reps: 8 to 10

Related: Indoor/Outdoor Workout Swaps