Lose body fat by running at least 30 minutes a day.

Lean bodybuilder

If you want to have a cover model look, you need your body fat to be less than 12%. It sounds challenging to get your body fat that low, but it isn’t as difficult as you might think if you commit to doing enough cardio that will cut down your body fat over time.

Even though you might be skinny already, cardio will still be important to some degree. You might choose to run every day or up to 3 times a week. It will depend on your bodybuilding plan.

You can burn up to 500 calories with a 30-40 minute run. The more calories you burn, the better conditioning you will be in and the more body fat you will burn.

The key to burning a good amount of calories quickly is the intensity. The higher and longer your intensity, the more body calories will be burned and the more your body fat will reduce.

There are a few different workouts that you can do to help you burn your body fat quickly. They are explained well in this video below.

Here’s a few that you should try.

Fartlek training

This involves running at tempo and at pace. It doesn’t usually involve rest breaks. Instead, the person will run at a certain tempo and then increase the tempo for a specific timeframe before reducing the pace of the tempo run.

You can see a good introduction to fartlek training here.

Stamina training (Interval training)

Stamina training is a great way to improve your speed endurance. The more you improve this, the more calories you will be able to burn while you are running.

You will also find it easier to run longer distances at a much quicker pace. You should find yourself running faster with more ease and burning more calories at the same time.

There is a good video from Rashaad Rahh, where he explains how to do stamina training across the 1000m, 800m and 400m sprints.

If you do 400m splits and aim to run your splits in less than 60 seconds, you will be running at a high intensity. Even 200m splits of less than 30 seconds are great and are very intense. The male athletes at the Olympic level will run splits of 23-25 seconds, which is extremely intense.

You will need to set realistic split times that you can work towards. Then aim to improve these splits over time.

These workouts are so intense, that it’s likely that you will only be able to train for a maximum of 20-30 minutes. But it’s possible that you will burn 300-800 calories, depending on the intensity of your workout.

Endurance training.

This is good if you want to run for long distances at a steady pace. But it won’t help you increase the intensity threshold when you are running. That said, if you prefer running at a steady pace, then this is the option for you.

The aim is to run at a certain rhythm over a length of time. You aren’t trying to run at pace or to set new records. The key is to not stop moving.

It is ideal to do a time trial with this type of workout. You can put your timer on for 30 minutes and go at any pace that you desire. Although the quicker the pace, the better your results will be. Even if you are tired and you have to walk, just keep on moving.

These are really, really effective running workouts. Even if you only do a few of these each week, you should notice a big difference in your running performance.

Browse through some of the training watches to see if they can aid with your training.


Let us know in the comments what kind of running training you plan to do and let us know what improvements you are seeing in your training, especially the impact on your body’s fat loss.

Thanks for reading.