Start with a warm-up: Spend 5-10 minutes on exercises that are supposed to warm up the muscles of your entire body and prepare the tendons for work. Then, start by fast-walking and gradually move to slow running, increasing your speed. Don’t stop: during the first 20 minutes, the body draws its energy from glycogen and it is only then that it starts to burn the fat. This is why the biggest part of your training has to be at least 30-40 minutes and then you need to have an ending routine to work all the muscles and calm them down.

To burn more calories, you need to do a lot of work but it’s important to not exhaust yourself. This is why the perfect choice is interval training: you run fast for a certain amount of time, then slow down, then you run fast again. You can measure the intervals in time or in distance.

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