In today’s health-conscious era, losing weight has become a goal pursued by many people. Running is the most common way to lose weight, which is suitable for most people’s sports.

So, how can running achieve the ideal weight loss effect in a short period of time? Here is an 8-week running program to lose weight.

1-2 weeks running program: brisk walking combined with jogging

Before you start running, do some simple preparation activities, such as walking, warming up, etc. In the first 1-2 weeks, we can use a combination of fast walking and jogging to reduce the difficulty of training, so that it is easier to stick to it, and gradually improve the cardiopulmonary function and athletic ability, such as: fast walking for 5 minutes, jogging for 5 minutes, repeat, adhere to 50-60 minutes each time.

3-4 week running plan: Transition to regular jogging

Beginning in the third week, our athletic ability has improved and we can transition to uniform jogging, that is, running at a consistent speed of 6-8 kilometers per hour.

In the third week, the running time can be gradually increased to 30-40 minutes, and the rest is 1-2 days a week. In the fourth week, you can appropriately increase the running time to about 40-50 minutes.

5 to 6 week running program: Running combined with squats

In the fifth and sixth weeks, we can add squat action on the basis of running, which can strengthen the body muscle group and improve the basic metabolic value to achieve better weight loss effect.

The specific way is to run for 10 minutes, and then arrange 20 squats, repeat, adhere to about 40 minutes, a running down, your cumulative number of squats in about 80.

7-8 week running plan: jogging + fast running

In the seventh and eighth weeks, we can use the combination of jogging and fast running. This is high-intensity interval training, which can rapidly increase the heart rate, keep the body at a high metabolic level after training, and continue to consume calories to achieve a better fat burning effect.

The specific way is to jog for 5 minutes, run fast for 1 minute, repeat, and adhere to about 4 cycles.

Through this 8-week running weight loss program, combined with scientific diet management, you can not only achieve the ideal weight loss effect, but also enhance your physique, improve your physical fitness, and make your body tighter after slimming down.