Your Cart is Empty

4 Ways To Burn More Calories While Running

September 27, 2014 3 min read

If you've been running for a while, but seem to have hit a plateau with fat loss then it's time to think about changing your run. Your body gets used to any form of exercise, so after a surprisingly short amount of time you will actually adjust to the workout - that's why you begin to find it easier...because you're getting stronger, and because your body starts to know what to expect. When your body knows what's coming it's time to change it up and make your body start working hard again - an easy workout won't be beneficial! 1. Introduce some interval training [caption id="attachment_55146" align="alignnone" width="420"]Image credit: http://www.cmsfitnesscourses.co.uk/blog/57/how-a-personal-trainer-can Image credit: http://www.cmsfitnesscourses.co.uk/blog/57/how-a-personal-trainer-can[/caption] Interval training is one of the best ways to burn fat - and put quite simply - it's when you give it all you've got for a short period of time, then go at a slower pace, then back to high intensity, then back to a slower pace. Spending your entire run at the same pace throughout is great if you're looking to improve your endurance or your running ability in general, but if you're looking to blast calories then you really need to introduce interval training. Try running at a sprint for 30 seconds, then either jogging or speed walking for 30 seconds, then repeat - this might sound crazy, but it's a great way to burn fat! 2. Include some bodyweight exercises during your run
[caption id="attachment_55147" align="alignnone" width="440"]Image credit: http://epicself.com/wellness-library/how-to-eat-healthy-and-workout-on-a-budget Image credit: http://epicself.com/wellness-library/how-to-eat-healthy-and-workout-on-a-budget[/caption]
If you run outdoors then you've got a fantastic 'playground' for working out! Instead of just running, try to find places to do a few reps of another exercise. Low garden walls or benches are great for tricep dips or press ups, obstacles in the way are a good excuse to practise tuck jumps over them, and if you really can't find anything to work with just use the ground and do some burpees, or even some squats and lunges in between your intervals. You can't do that on a treadmill! Breaking the run up like this will not only make it more beneficial for you in terms of losing fat, but it will also stop you from getting bored. 3. Look for ways to get an incline into your run [caption id="attachment_55148" align="alignnone" width="320"]Image credit: http://www.women-running-together.com/hillrunning.html Image credit: http://www.women-running-together.com/hillrunning.html[/caption] It's tempting to just run on flat ground as it's easier, but an easy workout isn't going to get the results you want. If there's a hill or even a slope nearby incorporate it into your run, and you will feel the difference the next day, and see the difference soon after! Don't allow yourself to take the simple way - push hard and it will be worth it. 4. Pick a route you enjoy
[caption id="attachment_55149" align="alignnone" width="369"]Image credit: http://www.therunningreview.com/2010/11/25/trail-running-highlights-the-howth-cliff-run/ Image credit: http://www.therunningreview.com/2010/11/25/trail-running-highlights-the-howth-cliff-run/[/caption]
I find that if I enjoy the route I'm running, or if there are beautiful views to gaze at, then I run for longer - a dull route can get boring, meaning that you won't be enjoying your workout. If you're not enjoying it then you're more likely to quit! Try mixing things up - if you live near the coast go for a run by the beach, or if you live in the city, opt for places with outstanding views, rather than just opening your front door and running in the first direction that comes to mind. Find a way to make it enjoyable, and you'll want to keep running and taking in the views. Featured image credit: http://fitnessfoodandwhateverelse.com/tag/quotes/ For more articles like this, check out my blog.

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 482 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 44 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read 2 Comments

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 1-2 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.

We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping (whichever is faster) with our partners at UPS. Once your order has been processed successfully we try to have your shipment prepared within 1-2 business days, and it typically takes 2-4 days to get to you once it leaves our warehouse.

We currently DO NOT SHIP to locations outside of the US and Canada. We DO NOT ship to a P.O. Box number.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Sometimes delivery can be delayed by circumstances out of our control, like postal & custom delays, back-ordered products or incorrectly entered shipping addresses. If there is a delay at Customs, a representative of UPS may contact you to provide your identification in order to receive your package. Please do this ASAP: Customers will be responsible for any additional shipping fees for failure to provide the required information to release a shipment.

Make sure when checking out and paying for your order that all of your information entered is correct! If you notice a mistake in your address, please try to contact us before your order is processed for shipping to avoid any missed shipments or delays. As soon as we process your order for shipping, you will receive a shipping confirmation email that contains your UPS tracking number. You can head on over to the UPS Website to see where your products are. Note: tracking information may take 1-2 business days to be updated in the UPS system

If you are not home when your package is delivered, BodyRock is NOT responsible if it is stolen. Please contact us if this happens to you and we will provide you with all the information needed to take the next steps.
Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.