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The 8-Minute Fat Burning Routine You Have to Try

August 06, 2015 2 min read

It's summer, and it's hot! And if you're a runner, you're probably waking up a bit earlier or waiting a bit later in the evening to get your run in. And with all the fun events this time of year brings, you're probably cutting your run down, and maybe even feeling guilty about it. Or perhaps you're not into that whole running thing, but so wish you were. You pass the treadmill at your gym day after day, thinking that one day you'll hop on and run 5 miles and feel better than you ever have before. But the truth is, you may not need to cut down that run or worry about when you'll ever get it in again. The well-known 10-20-30 workout can be your go-to for getting the results you need in record time.   This training method is all about intervals, something the exercise community is big on right now. In the protocol, you begin your running routine at a gentle pace for 30 seconds (low), then you accelerate for 20 seconds (medium), and finally, you hit your max for a 10-second sprint (high). You repeat the set all over again. If you're looking to boost your metabolism and burn fat quickly try the below 8-minute, 10-20-30 style treadmill workout from Luke Lombardo, senior coach at Mile High Run Club in New York City. Incline: Keep the treadmill at a 1.0 incline throughout the entire workout. Start with a warm-up: A 5-minute easy jog (where you're able to keep a conversation going). Perform 4 rounds of: 30 seconds of a light jog (4-6 mph) 20 seconds of a fast, but controlled run (7-9 mph, think 10K race pace, or a speed in which you could only say a few words) 10 seconds of an all-out sprint (10-12 mph, think you're seconds from the finish line) Recover for 1 minute (you can choose either a fast walk or light jog) End with a cool-down: A 5-minute jog (where you're able to keep a conversation going). Do you incorporate this style into your workout routine? Source: Popsugar  

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