Running Workout – Get Faster Results in 25 Minutes or Less

Running is one of the best and most versatile compound activities for burning fat. Also, it immediately provides you with the byproducts of burning fat (accelerated heart rate, sweat, and heavy breathing). Thus, there are many ways you can perform a running workout. So, how can you use a running workout to burn stomach fat faster? Here is a list of a few of them:

  1. Treadmill
  2. Parachute
  3. Sprint
  4. Long-distance
  5. Hills

The MET value formula, according to scientists, ranks a running workout as the best way to burn calories.

According to the experts, a running workout ranks the best of all the activities to burn stomach fat. Also, running training provides some of the highest MET values among all exercises. Subsequently, the top running workout involving sprints provides the MET value of 23. Here is a list of some of the most popular activities and their highest MET Values:

  1.  Walking at 2.5 mph; MET value 3.0.
  2.  Video exercise workouts vigorous efforts; MET value 6.0.
  3.  Bicycling 14 – 15.9 mph; MET value 10.0.
  4.  Basketball; MET value 6.0.
  5.  Swimming laps strong efforts; MET value 9.8.
  6.  Soccer competitive; MET value 10.0.
  7.  American Football is competitive; the MET value is 8.0.
  8.  Standing miscellaneous; MET value 2.5.
  9.  Resistance training; MET value 6.0.
  10.  Fitness Club conditioning classes; MET value 7.8.
  11.  Jump Rope; MET value 12.3.
  12. Stair treadmill ergometer; MET value 9.0.

The MET value formula uses customized metrics to determine how many calories you use during a running workout.

As you can see, none of them comes close to the MET value of 23. To reach that MET value of 23, you must run the mile in 4.3 minutes. Most people cannot run a mile in 4.3 minutes. Here are some MET values you can use to determine the calories you burn during your running workout:

  1. Running a 13 min mile (4mph); MET value 6.0.
  2. Running a 12 min mile (5mph); MET value 8.3.
  3. Running a 10 min mile (6mph); MET value 9.8.
  4. Running a 9 min mile (6.7mph); MET value 10.5.
  5. Running an 8 min mile (7.5mph); MET value 11.5.
  6. Running a 7 min mile (8.6 mph); MET value 12.3.
  7. Running a 6 min mile (10 mph); MET value 14.5.
  8. Running a 5 min mile (12 mph); MET value 19.0.

Using the MET value formula to determine the number of calories a person burns to perform a running workout.

The MET value measures the calories you burn per hour when you multiply it by your body weight in kilograms. For example, dividing your weight in pounds by 2.2 will give you your kilograms. Scientists invented the MET value system in 1816, and fitness experts worldwide use it to create workout programs.

Let’s say a man and woman run a 12-minute mile. If the man weighs 200 pounds, his calories burned in one hour are 755 (200/2.2 x 8.3). If the woman weighs 130 pounds, her calories burned in one hour are 490 (130/2.2 x 8.3). Thus, the formula for work: w = distance x weight x time determines how much work you perform. Also, your weight determines how many calories you can burn when exercising, partially explaining weight plateaus. Subsequently, the more you lose, the less work and calories you burn performing the same workout.

How to use a treadmill in 25 minutes to perform a running workout:


The warmup should always perform the same movements as the workout. Since this is a running workout, the warmup should involve walking. But not to worry, we can also use the MET value formula to track the calories in walking, as mentioned above. For the warmup, perform a 3.0 mph walk for 5 minutes.

The calories burned during the warmup for a 200-pound person are 36 calories (200/2.2 x 4.3 x 5/60). Don’t forget to convert the hours to minutes unless you plan to warm up for an hour. Also, calculate how many calories you would burn, replace the 200 pounds with your weight and follow the order of operations performing the division and multiplication from left to right.


The best running workouts resemble High-Intensity Interval Training (HIIT). Also, start slowly and then build to maximum speed while walking between sets. Here is the running workout:

  • Run six mph x 6 minutes.
  • Walk 3.0 mph x 2 minutes.
  • Run seven mph x 5 minutes.
  • Walk 3.0 mph x 2 minutes.
  • Run eight mph x 3 minutes.
  • Walk 3.0 mph x 2 minutes.
  • Run nine mph x 2 minutes.
  • Walk 3.0 mph x 2 minutes.
  • Run ten mph x 1 minute.

Cool Down

Like the warmup, you must give your body a chance to cool down. The human body does not like abrupt change. Thus, human tissue build-up and carry mistreatment from one workout to the next. When you don’t cool down, stress builds up in your body and results in injury. For the warmup, perform a 3.0 mph walk for 5 minutes. The calories burned during the cool down for a 200-pound person are 36 calories (200/2.2 x 4.3 x 5/60).

Calculating the calories burned for each run separately would be best, but you can combine the calories for walking.

A person who was 200 pounds could expect to burn 411 calories during this running workout:

  • 6 mph x 6 minutes = 89 calories (200/2.2 x 9.8 x 6/60).
  • 7 mph x 5 minutes = 83 calories (200/2.2 x 11.0 x 5/60).
  • 8 mph x 3 minutes = 54 calories (200/2.2 x 11.8 x 3/60).
  • 9 mph x 2 minutes = 39 calories (200/2.2 x 12.8 x 2/60).
  • 10 mph x 1 minute = 22 calories (200/2.2 x 14.5 x 1/60).
  • 3.0 mph x 8 minutes = 52 calories (200/2.2 x 4.3 x 8/60).

Workout calories: 339 calories. Warmup and cool-down calories: 72 calories. Total calories: 411 calories

Final Thoughts on Running Workout – Get Faster Results in 25 Minutes or Less

You can customize or adjust any workout based on how your body responds to the training. As a result, some people will outperform, and others will underperform on a movement. Thus, training provides you with a blueprint for how to exercise. In addition, you can change the intensity, frequency, duration, or motion to accommodate an injury or disability.

Changing the speed or time you perform each run can increase or decrease your results and difficulty level. Also, if you don’t like math and an estimate is good enough for you, you can always let a smartwatch or treadmill determine how many calories you burn during a running workout.

Finally, entering your weight and other factors into the watch, phone, or treadmill is best to get more accurate results. If you or someone you know is looking to improve your health, share this article on Facebook or Twitter so that others can learn more about self-care.

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