It may not be for everyone, but if you’re looking to burn calories quickly and efficiently, running does give you the best bang for your effort! If you’re a newbie, then start out by using the walk-run method. Always warm up by walking five minutes, and then run until your breathing becomes “noticeable.” Walk until you are comfortable again, and then pick the pace back up to a run. Repeat this method for a total of 20 to 30 minutes, three to four times per week. After several weeks, you should notice an increase in your endurance, and your running time versus your walking time will take command.
Running Stadium Stairs
If you have access to stadium stairs (or something similar), running stairs provides a calorie-burning, butt-blasting super workout. This is actually a great conditioning tool for runners, so if you enjoy running, you should include this in your regimen. Focus only on running up the stairs and keeping good form—leaning slightly forward and landing on the balls of your feet. Do not run back down the stairs; it puts undue stress on the joints. Descend slowly, catch your breath and cool down. Start by performing one-to-two climbs several times per week. Then, as your stamina builds, increase to three-to-four climbs at four-to-five times per week.
In order to avoid risk of injury, please seek advice directly from your physician, especially if you have existing medical issues, before beginning any exercise or nutritional program. Also be sure to stretch after exercise to avoid muscle and joint tightness.