My Favorite Running Interval Workout | Cardio for Fat Loss

Here it is, my favorite cardio interval workout. It is one of the most challenging running workouts that I have ever done! It is so effective at challenging your body and delivering results like weight loss, speed and conditioning. It’s also just a quick way to really feel like you had a good workout.

I first post this blog post in 2012 and have done it religiously ever since at least once a month for the last 6 years. It’s that good! I don’t think I can say that about any of my 500+ workouts on my blog.

Check out the video and workout below.

Running Interval Workout for Fat Loss


  • Interval workouts force your body to tap into fat stores more than steady state cardio helping aid weight loss.
  • It will help you improve your 5K, 10K or half marathon time.
  • Intervals beat boredom! If you get cardio ADD, try interval workouts.

The Workout

  • Warm up for 5 minutes
  • 10-sec SPRINT
  • 20-sec STEADY
  • 30-sec SLOW JOG
  • Repeat the 10, 20, 30 interval 5 times total then walk for 2 minutes
  • Repeat this 7 minute circuit 3-5 times total for a 26-40 minute workout

How To Create An Interval Timer

  • I create an interval timer using RunKeeper on my iPhone, but you can also count in your head, look at your stop watch or use another app. If you use an app that only allows for 2 time limits, I would suggest setting your timer for two 30 second intervals and just try to remember to sprint for the first 10 and then cruise into a fast paced jog for the first 30-second interval.

  • To create the workout on RunKeeper, go to Coaching and at the bottom, select “Create New.” Next, select add new action, select fast and 10-seconds. Click “back.” Select “add new action” again and this time do Steady 20-seconds.  Once more, click “back” and then “add new action.” Finally adding the 30-second Slow interval. Do this 5 times, then add a 2 minute slow interval. At the bottom, select repeat 4 more times. Click to select a 5-minute warm up and you are ready to go.

Edited 2/14/18: I have not idea if you can still do this using RunKeeper!

If you are at all confused, check out the video below for a more detailed explanation. This workout is a killer and really elevates your heart rate for maximum fat loss potential. It also helps increase your speed.

I also love to do this workout with my jogging stroller and also while pregnant. Here are my modifications:

Warm Up for 5 minutes. Instead of sprinting for 10 seconds, I usually just run as fast I can while still being able to carry a conversation. Then I jog slowly for 20 seconds and walk at a brisk pace for 30. I repeat this 5 times before taking a leisure 2 minute walk. I do this 3 times and finish with a 5 minute cool down. I don’t have time for a 40 minute workout when I’m pregnant or using a jogging stroller.


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