How to burn the most fat while running?

  • 06/04/2021

Whether it's running outdoors or on the treadmill, with music or with a tv show in front of you, running is one of the greatest yet simplest workouts. There's no doubt that running burns fat however with a few tweaks you can burn even more fat. 


Hill training

Run up a hill, include a hill in your running route or place your treadmill on incline, all can help you burn more fat. Furthermore, it can improve your running performance in the long run. To start out you can find a small hill and use it for short sprints to burn the most fat then walk back down the hill as a recovery and repeat as a set. Other than that, it is actually safer for your joints than running on a flat surface as the increased angle would reduce the impact on your joints. 


High intensity interval training (HIIT) runs

Burning the most during your run doesn't necessarily mean you need to go for longer runs. You can try alternating one minute sprints with four minute jogs in between for a total of 30 minutes for instance. This would increase the amount of fat that you burn in a shorter period of time. 


Resistance training

Studies have shown that one of the effective ways to burn the most fat from running is by going on a run after your resistance workout. The reason why you would burn more fat is because it forces your body to get its energy primarily from fat rather than carbs while running. 



You can incorporate stairs in your workout but make sure that the stairs chosen are safe. The best way to go about it is to sprint up the stairs and then jog or walk down as a recovery. You can do that several times as sets.


Changing it up

So far we have mentioned more than one tweak to incorporate in your run to increase the fat burn, but what's most important is to remember to mix between the different techniques to ensure that you continue to burn the most fat during your runs.


Stay hydrated

Staying hydrated during your runs is crucial to be able to implement all these tweaks. It can be through keeping track of your water intake in a dumbbell water bottle that can be found in our Fit Store.