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How many hours one should exercise to lose 5 kg in one month?

You need to jog for a minute at 8km/hr, then run at 12km/hr for a minute, and then again jog for a minute at 8km/hr. You can do 5 sessions of this workout. If you can pull this off, then you can end up losing more than five kilos in a month.

healthshots.com - Weight loss exercises: Interval running can make you lose upto 5 kilos in a ...

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Whether you run for fun or for weight loss – the point is that running is a great way to stay fit. But what if we tell you that you are doing injustice to your body by just running. Instead, you should try a better version of it, and that is Interval running. Interval running basically means running at full speed for a certain period of time, like a sprint. This time ranges from 30 seconds to even 2 minutes – whatever is feasible for you. Then again, you walk slow, catch your breath, and again go for the run.

Here’s why interval running is the fastest way to lose weight

Do you know when you keep running at a static pace, your body gets habituated and stops giving you the result you desire? But when it comes to interval running, you keep on giving your body shocks by changing your speed every now and then. Due to this, your body doesn’t get the time to acclimatize, and hence the impact is more than just running at a constant speed. Basically, it curtails the stagnation phase. Your heart rate increases tremendously during interval running, as you run full power. There’s more huffing and puffing that happens than usual – as a result, your body produces more heat, you burn calories, and then weight loss. Three interval running circuits that might help you lose five kilos or more in a month When you do an interval running, you have to complete sessions or circuits. Here are three circuits that you can try to shed that extra weight:

1. Walk – Run – Walk

In this circuit, you can walk at the speed of 6km/hr for 30 seconds, then run at a speed of 10km/hr for 2 minutes, and then drop your speed back to 6km/hr and walk for 30 seconds. This is one circuit or session. Repeat at least 5 to 10 sessions (according to your stamina).

2. Incline walk – Run – Incline walk

Try to do this circuit on a treadmill. Incline your treadmill either at 2 or 4 (whatever you are comfortable with), and walk at the speed of 6km/hr for 30 seconds, then run for a minute at 10km/hr, and then again walk for 30 seconds at the speed of 6 km/hr. Now repeat. You can do 5 to 7 sessions.

3. Jog – Run – Jog

This is the most advanced level, and for this you actually need some stamina. You need to jog for a minute at 8km/hr, then run at 12km/hr for a minute, and then again jog for a minute at 8km/hr. You can do 5 sessions of this workout. If you can pull this off, then you can end up losing more than five kilos in a month. A few tips that you need to keep in mind while doing an interval run Warm-up is a must. At least 15 minutes muscle warm up is necessary, as you are going to run full throttle.

After stretching, either brisk walk or jog for 10 minutes.

After this stretch, step up again on the treadmill for the interval.

Wear proper shoes and a sports bra, so that your breasts and feet don’t feel the heat.

To avoid chafing, wear breathable fabric.

Now, you’re all set for the run. So, on your marks, get, set, and go!

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