Run 20 minutes a day and slim your figure –

You traded the walk for race recently or are you one of those who risk a workout or another on the weekend? Professor Anderson Dias, from Fernando Sales sports advisory, in São Paulo, created this specific worksheet for those who are starting to speed up their pace.

Therefore, training mixes running with walking at the beginning. “Thus, your organism will adapt quickly to the modality and soon you will be able to run for longer at a higher speed, which helps to burn a lot of fat”, he explains. “The last week is a shock, with high and continuous intensity, to give that dryness”, he adds.

But be careful: to get good results, it is essential to keep an eye on what you put on your plate. After all, it’s no use sweating the top and exaggerating in food. And when the pants zipper closes, give your body a rest. “That doesn’t mean you stop exercising and lie on the couch. You should decrease the intensity and run two to three times a week”, says the expert.

Week 1: 200 fewer calories per workout*

On the mat

Monday

2 min at 6 km/h + 2 min at 7 km/h + repeat 2x (6 min at 8 km/h + 2 min at 6 or 7 km/h)

Wednesday

2 min at 6 km/h + 2 min at 7 km/h + repeat 2x (6 min at 8.5 km/h + 2 min at 6 or 7 km/h)

Friday

2 min at 6 or 7 km/h + repeat 3x (5 min at 9 km/h + 1 min at 6 or 7 km/h)

Sunday

2 min at 6 or 7 km/h + repeat 2x (3 min at 8 km/h + 3 min at 8.5 km/h + 3 min at 9 km/h)

In the street

Monday

4 min walk + repeat 2x (6 min jog + 2 min walk)

Wednesday

4 min walk + repeat 2x (6 min fast jog + 2 min walk)

Friday

2 min walk + repeat 3x (5 min run + 1 min walk)

Sunday

2 min walk + repeat 2x (3 min jog + 3 min fast jog + 3 min run)