Fat Blasting Running Workout Plan

4 Weeks / 5 Days per Week / Beginner

1 ratings
Fat Blasting Running Workout Plan

Fat Blasting Running Workout Plan

4 Weeks / 5 Days per Week / Beginner

1 ratings

Fat Blasting Running Workout Plan

4 Weeks / 5 Days per Week / Beginner

1 ratings
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Fat Blasting Running Ab Workout

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Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Hamstrings / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Hamstrings / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Calves / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
--
--
1 sets, 00:00:30, 01:00 rest
1 00:00:30 01:00
--
--
00:07:00
-- -- 00:07:00 --:--
--
--
3 sets, 4 reps, 01:00 rest
3 -- 4 01:00
--
--
3 sets, 12 reps
3 12 --:--
--
--
3 sets, 12 reps, 01:00 rest
3 12 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

Be sure to utilize the stretching exercises to loosen and warm up your muscles. Feel free to complete two rounds of stretching or jog for five minutes if your muscles feel tight or sore.

Warm up thoroughly before beginning sprinting. The reps given for sprints is set up so that one rep equals 40 yards of sprinting. Sprint 40 yards for one rep then walk back to the starting line and sprint 40 yards again for rep #2, etc.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Are you feeling frustrated with the results from your current running training plan and ready to step it up a bit? Or maybe you might think that you don't really need an official running workout plan to burn fat and get great results. You might think that you can just take off and start running r... more

Are you feeling frustrated with the results from your current running training plan and ready to step it up a bit? Or maybe you might think that you don't really need an official running workout plan to burn fat and get great results. You might think that you can just take off and start running right now.

Kick Start Your Running

Well, that approach is to be applauded for it's initiative but could very well get your running progress stuck in a rut at best or get you injured at worst. The Fat Blasting Running Workout Plan is perfect for meeting all of your goals for increasing physical fitness and looking great. Use this fat burning running workout plan as a proven road map to getting the results that you want!

Strength and Injury Prevention

This training plan and running ab workout includes stretches to strengthen muscles and prevent injury, as well as a variety of high-energy aerobic exercises to get your heart pumping and burn fat. The plan has a rotating series of workouts to keep you from getting bored and engage different muscle groups. This running program doesn't just focus on your leg muscles; it also has exercises to engage your obliques and abdominals, providing a more comprehensive program with better results.

Can Be Done Anywhere

The Fat Blasting Running Workout Plan can be done at home with your own exercise equipment, in a gym using the treadmill or outside on running trails. Changes are made to the workouts to accommodate all of these settings without losing any of the fitness benefits.

Feed Your Body

To get the most out of this running workout program, supplement it with a healthy diet that is high in protein and carbohydrates to provide enough energy to make it through. And be sure to check out the recommended supplements that will maximize your results and get you in tip-top shape sooner than you ever thought possible.

Training Tips

This Fat Blasting Running Workout Plan is a perfect plan for anyone who is training for a running event and needs a:

  • 5K running plan

  • 10K running plan

  • Half-marathon running plan


This Fat Blasting Running Workout Plan can be successfully adapted to suit as an intermediate or advanced running workout by increasing the distance run, decreasing rest time between exercises, and increasing reps/set for all other exercises. No matter what your fitness experience, this plan will test your fitness and transform you body into a better you.

Additionally, it makes a great running weight loss workout to supplement any diet program that you may already be on, or can be used alone as a running weight loss plan. Start following this plan today and begin to see extraordinary results!

Fat Blasting Outdoor Trail Running Interval Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Hamstrings / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Hamstrings / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Calves / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
--
--
1 sets, 00:00:30, 01:00 rest
1 00:00:30 01:00
--
--
00:35:00
-- -- 00:35:00 --:--
--
--
5.00 mi ,
-- 5 mi --:--:-- --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

Bicycling can be substituted for a stationary bicycle is you do not have a regular bicycle.

Intermediate and advanced users: Add 3 sets (4 reps of 40 meter sprints in each set) of sprints at the end of the workout to increase intensity.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Are you feeling frustrated with the results from your current running training plan and ready to step it up a bit? Or maybe you might think that you don't really need an official running workout plan to burn fat and get great results. You might think that you can just take off and start running r... more

Are you feeling frustrated with the results from your current running training plan and ready to step it up a bit? Or maybe you might think that you don't really need an official running workout plan to burn fat and get great results. You might think that you can just take off and start running right now.

Kick Start Your Running

Well, that approach is to be applauded for it's initiative but could very well get your running progress stuck in a rut at best or get you injured at worst. The Fat Blasting Running Workout Plan is perfect for meeting all of your goals for increasing physical fitness and looking great. Use this fat burning running workout plan as a proven road map to getting the results that you want!

Strength and Injury Prevention

This training plan and running ab workout includes stretches to strengthen muscles and prevent injury, as well as a variety of high-energy aerobic exercises to get your heart pumping and burn fat. The plan has a rotating series of workouts to keep you from getting bored and engage different muscle groups. This running program doesn't just focus on your leg muscles; it also has exercises to engage your obliques and abdominals, providing a more comprehensive program with better results.

Can Be Done Anywhere

The Fat Blasting Running Workout Plan can be done at home with your own exercise equipment, in a gym using the treadmill or outside on running trails. Changes are made to the workouts to accommodate all of these settings without losing any of the fitness benefits.

Feed Your Body

To get the most out of this running workout program, supplement it with a healthy diet that is high in protein and carbohydrates to provide enough energy to make it through. And be sure to check out the recommended supplements that will maximize your results and get you in tip-top shape sooner than you ever thought possible.

Training Tips

This Fat Blasting Running Workout Plan is a perfect plan for anyone who is training for a running event and needs a:

  • 5K running plan

  • 10K running plan

  • Half-marathon running plan


This Fat Blasting Running Workout Plan can be successfully adapted to suit as an intermediate or advanced running workout by increasing the distance run, decreasing rest time between exercises, and increasing reps/set for all other exercises. No matter what your fitness experience, this plan will test your fitness and transform you body into a better you.

Additionally, it makes a great running weight loss workout to supplement any diet program that you may already be on, or can be used alone as a running weight loss plan. Start following this plan today and begin to see extraordinary results!

Fat Blasting Sprint & Jump Rope Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Hamstrings / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Hamstrings / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
Calves / Very Easy
1 sets, 00:00:30
1 00:00:30 --:--
--
--
1 sets, 00:00:30, 01:00 rest
1 00:00:30 01:00
--
--
2 sets, 2.00 mi , 00:01:00
2 00:01:00 --:--
--
--
2 sets, 2.00 mi , 00:01:00, 01:00 rest
2 00:01:00 01:00
--
--
3 sets, 3 reps, 01:00 rest
3 -- 3 01:00
--
--
00:07:00
-- -- 00:07:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

Intermediate and advanced users: Perform 3 sets of jump rope, alternating leg jump rope, and 4 sets of sprints.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Are you feeling frustrated with the results from your current running training plan and ready to step it up a bit? Or maybe you might think that you don't really need an official running workout plan to burn fat and get great results. You might think that you can just take off and start running r... more

Are you feeling frustrated with the results from your current running training plan and ready to step it up a bit? Or maybe you might think that you don't really need an official running workout plan to burn fat and get great results. You might think that you can just take off and start running right now.

Kick Start Your Running

Well, that approach is to be applauded for it's initiative but could very well get your running progress stuck in a rut at best or get you injured at worst. The Fat Blasting Running Workout Plan is perfect for meeting all of your goals for increasing physical fitness and looking great. Use this fat burning running workout plan as a proven road map to getting the results that you want!

Strength and Injury Prevention

This training plan and running ab workout includes stretches to strengthen muscles and prevent injury, as well as a variety of high-energy aerobic exercises to get your heart pumping and burn fat. The plan has a rotating series of workouts to keep you from getting bored and engage different muscle groups. This running program doesn't just focus on your leg muscles; it also has exercises to engage your obliques and abdominals, providing a more comprehensive program with better results.

Can Be Done Anywhere

The Fat Blasting Running Workout Plan can be done at home with your own exercise equipment, in a gym using the treadmill or outside on running trails. Changes are made to the workouts to accommodate all of these settings without losing any of the fitness benefits.

Feed Your Body

To get the most out of this running workout program, supplement it with a healthy diet that is high in protein and carbohydrates to provide enough energy to make it through. And be sure to check out the recommended supplements that will maximize your results and get you in tip-top shape sooner than you ever thought possible.

Training Tips

This Fat Blasting Running Workout Plan is a perfect plan for anyone who is training for a running event and needs a:

  • 5K running plan

  • 10K running plan

  • Half-marathon running plan


This Fat Blasting Running Workout Plan can be successfully adapted to suit as an intermediate or advanced running workout by increasing the distance run, decreasing rest time between exercises, and increasing reps/set for all other exercises. No matter what your fitness experience, this plan will test your fitness and transform you body into a better you.

Additionally, it makes a great running weight loss workout to supplement any diet program that you may already be on, or can be used alone as a running weight loss plan. Start following this plan today and begin to see extraordinary results!

Fat Blasting Running Ab Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Hamstrings / Very Easy
--
Hamstrings / Very Easy
--
Calves / Very Easy
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 4

If you prefer to jog and run outdoors that is perfectly fine. Enjoy the beautiful outdoors!

Be sure to twist all the way to the left and right when performing the Cycling Russian Twist. Your hands should touch the floor.

Intermediate and advanced users: Add 15-20 minutes to the running on treadmill.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Are you feeling frustrated with the results from your current running training plan and ready to step it up a bit? Or maybe you might think that you don't really need an official running workout plan to burn fat and get great results. You might think that you can just take off and start running r... more

Are you feeling frustrated with the results from your current running training plan and ready to step it up a bit? Or maybe you might think that you don't really need an official running workout plan to burn fat and get great results. You might think that you can just take off and start running right now.

Kick Start Your Running

Well, that approach is to be applauded for it's initiative but could very well get your running progress stuck in a rut at best or get you injured at worst. The Fat Blasting Running Workout Plan is perfect for meeting all of your goals for increasing physical fitness and looking great. Use this fat burning running workout plan as a proven road map to getting the results that you want!

Strength and Injury Prevention

This training plan and running ab workout includes stretches to strengthen muscles and prevent injury, as well as a variety of high-energy aerobic exercises to get your heart pumping and burn fat. The plan has a rotating series of workouts to keep you from getting bored and engage different muscle groups. This running program doesn't just focus on your leg muscles; it also has exercises to engage your obliques and abdominals, providing a more comprehensive program with better results.

Can Be Done Anywhere

The Fat Blasting Running Workout Plan can be done at home with your own exercise equipment, in a gym using the treadmill or outside on running trails. Changes are made to the workouts to accommodate all of these settings without losing any of the fitness benefits.

Feed Your Body

To get the most out of this running workout program, supplement it with a healthy diet that is high in protein and carbohydrates to provide enough energy to make it through. And be sure to check out the recommended supplements that will maximize your results and get you in tip-top shape sooner than you ever thought possible.

Training Tips

This Fat Blasting Running Workout Plan is a perfect plan for anyone who is training for a running event and needs a:

  • 5K running plan

  • 10K running plan

  • Half-marathon running plan


This Fat Blasting Running Workout Plan can be successfully adapted to suit as an intermediate or advanced running workout by increasing the distance run, decreasing rest time between exercises, and increasing reps/set for all other exercises. No matter what your fitness experience, this plan will test your fitness and transform you body into a better you.

Additionally, it makes a great running weight loss workout to supplement any diet program that you may already be on, or can be used alone as a running weight loss plan. Start following this plan today and begin to see extraordinary results!

Fat Blasting Outdoor Trail Running Interval Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Hamstrings / Very Easy
--
Hamstrings / Very Easy
--
Calves / Very Easy
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 5

The time given for trail walking/running is the total amount of trail time. Shoot for a 2:1 ratio of walking to running when on the trail (walk for 2 minutes and then run hard for 1 minute, walk for 2 minutes and then run hard for another minute, etc.) If you don't have any trails to run close by then running outdoors on the road or sidewalk is perfectly acceptable although if you can find a trail you may just find that your workout goes by a whole lot faster!

Intermediate and advanced users: Add 3 sets (4 reps of 40 meter sprints in each set) of sprints at the end of the workout to increase intensity.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Are you feeling frustrated with the results from your current running training plan and ready to step it up a bit? Or maybe you might think that you don't really need an official running workout plan to burn fat and get great results. You might think that you can just take off and start running r... more

Are you feeling frustrated with the results from your current running training plan and ready to step it up a bit? Or maybe you might think that you don't really need an official running workout plan to burn fat and get great results. You might think that you can just take off and start running right now.

Kick Start Your Running

Well, that approach is to be applauded for it's initiative but could very well get your running progress stuck in a rut at best or get you injured at worst. The Fat Blasting Running Workout Plan is perfect for meeting all of your goals for increasing physical fitness and looking great. Use this fat burning running workout plan as a proven road map to getting the results that you want!

Strength and Injury Prevention

This training plan and running ab workout includes stretches to strengthen muscles and prevent injury, as well as a variety of high-energy aerobic exercises to get your heart pumping and burn fat. The plan has a rotating series of workouts to keep you from getting bored and engage different muscle groups. This running program doesn't just focus on your leg muscles; it also has exercises to engage your obliques and abdominals, providing a more comprehensive program with better results.

Can Be Done Anywhere

The Fat Blasting Running Workout Plan can be done at home with your own exercise equipment, in a gym using the treadmill or outside on running trails. Changes are made to the workouts to accommodate all of these settings without losing any of the fitness benefits.

Feed Your Body

To get the most out of this running workout program, supplement it with a healthy diet that is high in protein and carbohydrates to provide enough energy to make it through. And be sure to check out the recommended supplements that will maximize your results and get you in tip-top shape sooner than you ever thought possible.

Training Tips

This Fat Blasting Running Workout Plan is a perfect plan for anyone who is training for a running event and needs a:

  • 5K running plan

  • 10K running plan

  • Half-marathon running plan


This Fat Blasting Running Workout Plan can be successfully adapted to suit as an intermediate or advanced running workout by increasing the distance run, decreasing rest time between exercises, and increasing reps/set for all other exercises. No matter what your fitness experience, this plan will test your fitness and transform you body into a better you.

Additionally, it makes a great running weight loss workout to supplement any diet program that you may already be on, or can be used alone as a running weight loss plan. Start following this plan today and begin to see extraordinary results!

67 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Lose Weight
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Resistance Band
  • Treadmill
  • Bicycle
  • Jump Rope

1 Review

Fat Blasting Running Workout Plan

67 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Lose Weight
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Resistance Band
  • Treadmill
  • Bicycle
  • Jump Rope