5 Pro Tips For Burning More Calories on Your Runs

Whether you want to lose weight, improve your cardio or even strengthen your bones, running is here for you. The tried-and-true activity is one of the best exercises you can do, and it’s easy to get started. But once you’ve hit your stride, you may want to challenge yourself with a more intense workouts or attempt to burn more calories with each mile.

To help you get the most out of each workout, Nicole Gainacopulos, coach and founder of Momentum of Milwaukee, shares five tips for burning more calories on your runs.


“Adding in some high-intensity interval training (HIIT), or adding variety to your workout, can potentially increase the calorie burn,” says Gainacopulos. Even more important, the added benefits of high-intensity training can help your metabolism over longer periods of time when compared to just doing steady-state cardio. “Overall, your workout will be more effective for long-term benefits,” she adds. Here’s an example of how to incorporate HIIT into your running.

Pick a distance, any distance, you’d normally run. Do your typical warmup, then add 30 seconds of fast running followed by 30 seconds of slower running.

For example: If you usually run for 20 minutes, Gainacopulos suggests trying this workout:

  • Run for 5 minutes at an easy pace to get your body warm.
  • Perform 30 seconds on/off for 10 minutes, where you alternate fast and slow.
  • Cool down for 5 minutes at an easy effort.
  • Those short bursts of fast running help you burn more calories over the same duration of your usual run.


Nothing spikes your heart rate like sprinting up a hill. If you want to burn more calories on your run, Gainacopulos suggests finding a route with a hill, and running up and down it as many times as you can in 10 minutes. If you’re running on a treadmill, no problem, you can still get the same workout by boosting the incline.


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