Running and Strength-Training Interval Workout

Get Ripped While Running: 470-Calorie-Burning and Toning Workout

October 22, 2012

Running not only burns calories, but it also does wonders for strengthening and sculpting your entire lower body. If you want to tone your legs and butt even more, give this calorie-torching workout a go. You can do our sculpting interval workout on a treadmill or outside; just increase the incline on the machine or find an actual hill on your outdoor route for the steeper intervals.

This 53-minute workout, including a warmup and a cooldown, is full of walking lunges, high-knee running, sprints, walking uphill, and running sideways to target different muscles in your lower body. Pay special attention to the speed and incline so you know how fast and how steep your legs need to go.

Continue reading to see this 470-calorie-burning interval and strength-training workout.

Time	Pace (mph)	Incline	Activity	Calories Burned*
00:00-5:00	3.0 (20 minute/mile)	5	Warmup: walking	32
5:00-8:00	6.0 (10 minute/mile)	1	Run	27
8:00-9:00	7.0 (8.5 minute/mile)	1	Sprint	11
9:00-12:00	6.0	1	Run	27
12:00-13:00	4.0 (15 minute/mile)	15	Brisk walk uphill	36
13:00-16:00	6.0	1	Run	27
16:00-17:00	7.0	1	Sprint	11
17:00-20:00	6.0	1	Run	27
20:00-21:00	2.0 (30 minute/mile)	15	Walking lunges	6
21:00-24:00	6.0	1	Run	27
24:00-25:00	5.0 (12 minute/mile)	1	Run with high knees	7
25:00-28:00	6.0	1	Run	27
28:00-29:00	5.0	1	Run sideways (30 seconds lead with right leg, 30 seconds lead with left leg	7
29:00-32:00	6.0	1	Run	27
32:00-33:00	7.0	1	Sprint	11
33:00-36:00	6.0	1	Run	27
36:00-39:00	4.0	15	Brisk walk uphill	36
39:00-42:00	6.0	1	Run	27
42:00-43:00	7.0	1	Sprint	11
43:00-48:00	6.0	1	Run	27
48:00-53:00	3.0	5	Cool down: walking	32