Home Weight Loss Exercise Running Workout-How to Get Fast Results in 25 Minutes or Less

Running Workout-How to Get Fast Results in 25 Minutes or Less

running HIIT Workout

How can you use a running workout to burn stomach fat faster? 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. 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 workouts to burn stomach fat. Also, a running workout provides some of the highest MET values amongst all exercises. Subsequently, the top running workout involving sprints provides a MET value of 23. Here is a list of some of the most popular workouts 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 vigorous efforts; MET value 9.8.
  6.  Soccer competitive; MET value 10.0.
  7.  American Football competitive; MET value 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 specific customized metrics to determine how many calories you use during a running workout.

As you can see, none of them come close to a 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.

How to use the MET value formula to determine the number of calories a person burns performing a running workout.

The MET value measures the calories you burn per hour when you multiply it by your body weight in kilograms. If you divide your weight in pounds by 2.2, it will give you your weight in 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 calories (200/2.2 x 8.3). If the woman weighs 130 pounds, her calories burned in one hour are 490 calories (130/2.2 x 8.3). Thus, the formula for work multiplies distance times weight times duration to provide the amount of work performed. Your weight determines how many calories you can burn when exercising, which partially explains weight plateaus. Subsequently, the more weight 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 warm-up, perform a 3.0 mph walk for 5 minutes.

The calories burned during the warmup for a 200-pound person is 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 slow and then build to maximum speed while walking in between sets. Here is the running workout:

  • Run 6 mph x 6 minutes.
  • Walk 3.0 mph x 2 minutes.
  • Run 7 mph x 5 minutes.
  • Walk 3.0 mph x 2 minutes.
  • Run 8 mph x 3 minutes.
  • Walk 3.0 mph x 2 minutes.
  • Run 9 mph x 2 minutes.
  • Walk 3.0 mph x 2 minutes.
  • Run 10 mph x 1 minute.
Cool Down

Like the warm-up, 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, eventually. For the warm-up, perform a 3.0 mph walk for 5 minutes. The calories burned during the cool down for a 200-pound person is 36 calories (200/2.2 x 4.3 x 5/60).

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

A person who ways 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

Warm-up and cool down calories: 72 calories

Total calories: 411 calories

You can always customize or make adjustments to any workout based upon how your body responds to the workout.

Some people will outperform, and others will underperform on a workout. Thus, a workout provides you with a blueprint of how to exercise. You can change the intensity, frequency, duration, or motion to accommodate an injury or disability.

By changing the speed or time, you perform each run; you 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 burned during a running workout. Finally, it is best to enter your weight and other factors into the watch, phone, or treadmill to get more accurate results.


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