How to Lose Belly Fat Fast by Running Slowly and Then Fast

Hitting the Pavement

1.

Choose a safe place to run. A good path is clean, away from traffic and is well lit if you're running after dark.

2.

Attach a heart monitor if you have one and choose to monitor your heart rate. Follow the manufacturer's guidelines for calibrating your monitor.

3.

Begin warming up. Choose a less strenuous pace to get your body started. Five to 10 minutes is a good warm up time length.

4.

Run at a faster pace. Choose a pace that pushes your body to the limit without leaving you exhausted after just a few minutes. Continue this pace for one minute.

5.

Slow your pace to about half your previous effort. Move at this pace for about one minute. You should be comfortable at this pace and be able to continue for a while. If you're just starting out, extend this pace for two to three minutes to work up to the belly fat-burning pace of one to one.

6.

Increase to your faster pace again. Push to your maximum effort. Continue at this harder pace for one minute.

7.

Continue alternating your pace for about twenty minutes --- short bursts combined with a manageable pace.

Tips and Warnings

  • Try alternating the length of time at each pace. It will keep boredom at bay. A heart rate monitor is optional, but many will record your intensity, so you can keep track of your efforts. For beginners, try three minutes at a slower pace followed by one minute at the harder pace.
  • Start slowly if you haven't done interval training before. The benefits are worth the effort, but you must be careful not to injure yourself.
  • While no exercise will specifically target belly fat, interval cardio training will help burn those extra calories, which in turn, reduces the fat around your midsection. The Mayo Clinic recommends interval training for a number of reasons --- it reduces boredom from working out, burns more calories than a slower pace and it improves cardiovascular health. If you rate your efforts during a workout on a scale of 1 to 10, with 10 being the maximum, you can push yourself, and a one requiring little effort, interval training would alternate between walking or running at a 5 and a 10.