A Butt-Toning, Calorie-Burning Interval Workout

It’s time to combine some booty-toning hills with some calorie-torching cardio to work your backside. Working the incline on the treadmill targets your hamstring and glutes! This calorie-torching workout combines bursts of running with quick hilly walking as you play with speed and incline. It moves so quickly that there is no chance for you to get bored.

Feel free to adjust the incline and speed so this workout meets your level of fitness. Not into running? Try this elliptical workout that targets the backs of the legs, too. No access to machines? Take a hilly walk!

Click here for an image-free, printable version to take to the gym.

Image Source: POPSUGAR Photography

A Butt-Toning, Calorie-Burning Interval Workout

It’s time to combine some booty-toning hills with some calorie-torching cardio to work your backside. Working the incline on the treadmill targets your hamstring and glutes! This calorie-torching workout combines bursts of running with quick hilly walking as you play with speed and incline. It moves so quickly that there is no chance for you to get bored.

Feel free to adjust the incline and speed so this workout meets your level of fitness. Not into running? Try this elliptical workout that targets the backs of the legs| too. No access to machines? Take a hilly walk!

Click here for an image-free| printable version to take to the gym.

Image Source: POPSUGAR Photography

The Workout to Help You Lose 1 Pound This Week

Weight loss on the mind? Kick it up a notch with this hour-long treadmill interval workout that will burn around 500 calories and target hard-to-get-rid-of belly fat. Complete it five times in a week, and you’ll be well on your way to burning or cutting out an extra 3,500 calories ¡ª the magic number to lose one pound in a week. Not too difficult, right?

Be sure to warm up for at least five minutes before getting started. If you find that this workout is too easy or too hard, just adjust the speed to fit your level.

Congratulations ¡ª you just burned 511 calories! Don’t forget to cool down and stretch afterward. Get a photo-free printable version of this workout to take to the gym.

*Calories burned calculations are based on a 130-pound woman.

**RPE = rate of perceived exertion

Image Source: POPSUGAR Photography / Kat Borchart

The Only Yoga Sequence Runners Need to Do

The Only Yoga Sequence Runners Need to Do

OK| OK! As a runner| you already know you should be stretching more| so I’m not even going to go there. I’m just going to present you with the most amazing Sun Salutation variation ever| which has been specifically designed with your runner body in mind. This sequence is full of hip openers| hamstring stretches| quad and glute toners| and lower back lengtheners; if you only do one thing today (besides go for a run)| make this it. Repeat this sequence at least twice before or after a run| and you’ll notice a difference.

Note that this sequence flows like regular Sun Salutations| moving from one pose to the next with each inhale and exhale. If you prefer| you can hold each of these poses for five breaths for an even longer and more intense yoga session.

| Down Dog

  • Come onto the hands and knees into the classic upside-down-V shape called Downward Facing Dog.
  • Take a complete breath here.

| Tip-Toe Three-Legged Dog

  • From Downward Dog| inhale to step the feet together so your big toes are touching| and raise your right leg into the air| rising up onto the left toes.

| Arching Three-Legged Dog

  • From Tip-Toe Three-Legged Dog| exhale to bend the right knee| as you lift your head up to look over your left shoulder| arching the spine.

| Warrior 2

  • From Arching Three-Legged Dog| inhale to step the right foot forward between the hands| rising up into Warrior 2 with the arms extended into T position| gazing passed the right fingers.

| Goddess Eagle

  • From Warrior 2| exhale to turn the left toes out| squatting deeply with the thighs parallel to the floor.
  • Cross the right arm over the left and bring the palms together.

| Warrior 2

  • From Goddess Eagle| take a breath in and turn the right toes in| lowering into Warrior 2 on the left side| gazing passed the left fingertips.

| Side Lunge

  • From Warrior 2| bring the palms together and exhale as you bend the left knee deeply| lowering the hips into a Side Lunge with the right heel flexed.

| Side Lunge

  • From Side Lunge on the left| inhale to shift your weight| bending the right knee into Side lunge.

| Low Crescent Lunge

  • From Side Lunge| exhale to plant the palms on the front of the mat| lowering the left knee.
  • Inhale to raise the arms up| sinking the pelvis toward the floor to intensify the stretch in the hips.

| Lifted Head to Knee

  • From Low Crescent Lunge| exhale to shift your weight back| straightening the right leg and folding forward with both feet flexed.

| Side Lunge

  • From Lifted Head to Knee| inhale to shift your weight forward| turning to the left| coming back into the Side Lunge on the right side with the palms pressed together.

| Side Lunge

  • From Side Lunge on the right| exhale to shift your weight| coming into the Side Lunge on the left.

| Low Crescent Lunge

  • From Side Lunge| inhale to turn to the back of your mat| lowering the right knee and lifting the arms up.

| Lifted Head to Knee

  • From Low Crescent Lunge| exhale to shift your weight back| straightening the left leg and folding forward with both feet flexed.

| Side Lunge

  • From Lifted Head to Knee| inhale to shift your weight forward| turning to the right| coming back into the Side Lunge on the left side with the palms pressed together.

| Side Lunge

  • From Side Lunge on the left| exhale to shift your weight| coming into the Side Lunge on the right.

| Plank

  • From Side Lunge| inhale to turn toward the front of your mat| planting the palms and extending the legs behind you.

| Four-Limbed Staff

  • From Plank| exhale to bend the elbows behind you| lowering the body in one straight line.

| Up Dog

  • From Four-Limbed Staff| inhale to scoop the chest forward| rolling onto the tops of the feet.

| Four-Limbed Staff

  • From Up Dog (and this is tough!)| exhale to roll back onto the balls of the feet| bending the elbows behind you| hovering over the floor.

| Plank

  • From Four-Limbed Staff| inhale to straight the arms.

| Down Dog

  • From Plank| exhale to lift the hips up| pressing the heels back| resting on the hands and feet with the legs and arms straight.
  • Hold here for five breaths then repeat this sequence with the left leg leading.

Running Helped Me Get My Groove Back After My Divorce

Divorce is not exactly a walk in the park. If you thought planning your wedding and getting your bridesmaids ready for that walk down the aisle was tough| it doesn’t hold a candle to splitting apart your life| and sometimes a child’s life| like divorce does. Even the easiest divorce can be unnerving. When my soon-to-be ex-husband and I decided to separate| the world spun. How was I going to care for my child as a single parent? At the time| I was job hunting for a full-time position while working part-time. I wondered if I would be able to provide for my daughter financially. I wondered how she would cope. I wondered what the future would bring. Divorce brings upon many new changes and “what if” scenarios. I needed to find a way to clear my head when the noise inside of my brain and heart became too loud.

Let me not forget to mention that when my marriage started to crumble| my daughter was two years old. We didn’t make the clean cut until almost a year later. Still| I had a young child and had just been pregnant not so long ago. I was back to my pre-baby weight and slimmer than before| but I had gotten lazy at the gym. I did my routine but never pushed myself and simply went through the motions. My workout was an unispired habit| like having a morning cup of tea. The thrill of fitness was gone. And the thrill of fitness wasn’t the only thing that had “left the building.” As the marriage decayed| so did the sex life. Most of the time I felt invisible and as if I had no sex appeal. This was unusual; I had been very confident of my sex appeal before marriage| albeit a little self critical. But at the point in which we said| “It’s over|” I didn’t feel like a woman and a mom ¡ª just a mom without any feminine allure. I wanted to feel excited again. I wanted to be out in the world| not only as a mom but also a woman.

That’s when running walked in. (Did I just say that?)

As a kid| I was coordinated but I wasn’t the first kid you picked for dodgeball. I was able to move and get by| but I never considered myself athletic until I got older. I still hesitate to say athletic and instead would say “fit.” Running was never a passion of mine. I figured I could get by walking and using the elliptical machine| but now I wanted more from my workout. I wanted more from life. I didn’t want the status quo| but instead| I wanted the best for myself and my daughter. I wanted happiness.

It started on a treadmill and then when I went out with someone for the first time after my separation| unnerved about being in the dating world again| I hit the pavement outdoors. I was a part-time employed| soon-to-be single mom with a low income| a large amount of student loan debt| and a huge question mark of a future in front of me. Those details didn’t matter though when I put on my sneakers| sunblock| exercise gear| and earbuds| ready to face the trail around my local reservoir and all the dogs| moms| and couples walking and running alongside me.

There were many times I ran through tears. Sometimes it felt as if I were running away from my problems and my life. From myself. I remembered all the good times in my marriage and I thought of the bad times too. I remembered hitting the reservoir trail when my daughter was an infant in her stroller| enjoying the fresh air| feeling human again even with my weak post-partum core (thanks to a C-section) and my leaking breasts (thanks to breastfeeding). Here I was again| but my daughter was with her dad during his parenting time. Now I was keeping up with the wind without her.

I was alone| yet I wasn’t lonely.

Running is a companion in itself. The movement| the air| the soundtrack ¡ª they become your friends whether you’ve run one mile or three| whether you give up and start walking or whether you pound through your fatigue and trudge ahead. Running was the silent| steady| true companion I needed to remind myself of who I was before marriage and who I could be after marriage. It was the free therapist I sought counsel in. It was the way I found answers to problems and how I calmed my fears. Running was the one partner who told me without wavering: “You are strong. You are sexy.”

Running told me: “You can get through this divorce even| if for today| you believe you can’t.” I hadn’t known I needed a cheerleader to get me through divorce| but I did.

After a brief time| that running translated into energy and that energy infused my workouts. I started increasing my weights at the gym and requiring more of myself. In a split second| I wasn’t simply thin ¡ª I was slim and toned and not too shabby looking for a late-30s soon-to-be divorced mom.

I can thank it all for the one time I thought to myself| “Let me try this.”

Today| I am still not a marathon runner and have never made it to a 5K| but it’s still the one thing almost two years later that turns off the noise in my brain| giving me clarity and peace. It’s the best gift I have given to myself since saying “I don’t.”

Image Source: POPSUGAR Photography / Ericka McConnell

Above or Below Freezing: What to Wear on Winter Runs

If you’re forgoing the comfortable temperatures of your gym this Winter, that can mean dealing with a lot of snow, ice, hail, rain, and sleet. Winter running has just as many challenges as running in extreme heat, but with the right gear, you’ll stay warm, dry, and comfortable.

Your comfort level depends on many factors, including how fast you’re running, how comfortable you are in the cold, and how long your run is, so your perfect Winter outfit may differ. However, below are good rules of thumb for dressing for Winter running, whether it’s in snowy, freezing conditions or slighter warmer temps.

When It’s 32 Degrees or BelowStart off with a wicking bra and a wicking tank. We love Ibex sports tops since they are made of comfy, breathable, and natural merino wool.Pull on a long-sleeved midweight base-layer shirt made from either nonitchy merino wool or polyester.Slip on wicking socks that go up to your knees to keep your calves warm. Lightweight ski socks do just the trick; many, like these Smartwool PhD Snowboard Light socks ($16, originally $24), are made of a natural and synthetic blend that keeps your toes warm without too much bulk.Wear warm running tights on your legs. Try these Under Armour cold-weather compression leggings ($70).Over the long-sleeved shirt, wear a fitted, wind-stopping softshell like this one from The North Face ($149).Running gloves or liners will protect your hands.Wear a lightweight hat so your head doesn’t get too sweaty. On cold days, wear a fleece neck warmer. It will keep your neck and chin warm while also helping to prevent burning lungs.Facial sunscreen and lip balm with SPF are both musts, as are sunglasses to protect your eyes. Snow reflects the sun’s harmful UV rays, and the light bouncing off the snow can be blinding.Water-resistant but breathable running shoes help make snowy or rainy conditions bearable for your feet. These Salomon XR Mission trail-running shoes ($77, originally $110) are made just for bad Winter weather. Wearing gaiters over your calves will keep your ankles and legs dry when the snow is deep.When it’s icy, slip on a set of Yaktrax Run straps ($40) on your running shoes to give you more traction and prevent slipping on hard snow or ice.When It’s Above 32 Degrees

If temperatures are chilly where you live but haven’t hit that freezing mark, you still need to dress for the weather. But while all of the above are Winter essentials in snow country, layering that much on your body in 40-degree weather can lead to a sweaty, uncomfortable run. Dressing like it’s 20 degrees warmer than it is will help ensure you don’t overlayer. With that said, here are some guidelines for those (slightly) warmer Winter runs.

Dress in layers, but leave out the insulating middle layer. Depending on the temperature, you may want to stick with a thin moisture-wicking shirt (go for short-sleeved if you are running for a long time and temperatures are 40 degrees or higher) and lightweight zippered jacket that you can easily take off when your body temperature rises. Look for a thin, waterproof windbreaker with vents to keep you dry and comfortable if it’s raining, and choose a jacket with zippered pockets as well to stash any headgear or gloves when you warm up.If it’s windy, you probably will need running tights to help insulate your legs from the chill. If there’s not a lot of wind, regular fast-drying pants should work.If you find that hats trap too much heat while you run in warmer Winter weather, look for ear-covering headbands that keep your ears warm while preventing overheating. Rainy Winters call for shoes that protect your feet, so look for shoes that have as little mesh as possible for your wet Winter runs. Trail runners work perfectly; just be sure to wear noncotton moisture-wicking socks and avoid puddles as much as possible.Gloves are still important in above-freezing temperatures, since cold weather can chill your extremities and cause discomfort while you run. Go for thin, wind-resistant gloves without the bulk, and stash them in your pockets after you warm up.Sunscreen, sunglasses, and lip balm with SPF are still a good idea, even if you’re running under cloudy skies. The sun’s UV rays can pass through clouds.

¡ª Additional reporting by Jenny Sugar

Image Source: Thinkstock

Print Out This 45-Minute Interval Workout and Say Goodbye to Belly Fat

Think treadmill workouts are too boring to endure? Intervals are the antidote! Playing around with speed, timing, and rest periods keeps both the mind and body busy. Interval training is also one of the best ways to beat belly bulge, so torch some serious calories with this 45-minute treadmill workout.

Set the incline to one percent to prevent shin splints. As with all our workouts, feel free to increase or decrease speed depending on your level of fitness. But doing so will alter the amount of calories you burn.

Click here for the easily printable PDF of this workout. If this workout doesn’t appeal to you, here are a bunch of other treadmill workouts to try.

Image Source: POPSUGAR Photography / Kat Borchart

Print Out This 45-Minute Interval Workout and Say Goodbye to Belly Fat

Think treadmill workouts are too boring to endure? Intervals are the antidote! Playing around with speed| timing| and rest periods keeps both the mind and body busy. Interval training is also one of the best ways to beat belly bulge| so torch some serious calories with this 45-minute treadmill workout.

Set the incline to one percent to prevent shin splints. As with all our workouts| feel free to increase or decrease speed depending on your level of fitness. But doing so will alter the amount of calories you burn.

Click here for the easily printable PDF of this workout. If this workout doesn’t appeal to you| here are a bunch of other treadmill workouts to try.

Image Source: POPSUGAR Photography / Kat Borchart

If You Want to Lose Weight From Running, Read This

You started running months ago, yet every time you hop on the scale, you’re let down by the results. What gives? While running does burn mega calories, here are some reasons you may not be seeing the weight-loss results you’re after.

Postrun Pig-Outs

Burning tons of calories can cause a famished feeling afterward, but it’s important to fuel wisely. Choose junk food as your recovery food and not only are you overdoing it on the calorie front, you’ll be hungry again in the next hour. Although a postrun snack is essential, make sure it’s packed with protein and filling carbs and does not exceed 150 calories. If you exercised before a meal, enjoy a sensibly portioned plate, and don’t go overboard as a way to reward your efforts. If you still find you’re utterly famished after a workout, it probably means you need to fuel up before you exercise, so enjoy one of these pre-workout snacks before heading out for a run.

You Don’t Run Enough

If you’re running and not seeing results, take a look at your calendar. Doing one 45-minute run or a couple 20-minute runs a week won’t burn enough calories to lose weight. In order to lose a pound a week, you’ll need to cut 500 calories each day, through a combination of diet and exercise. If losing weight is your goal, run three to four times per week and incorporate other forms of calorie-burning cardio and/or metabolism-boosting strength training on the other days.

Related: 500-Calorie-Burning Treadmill Workout

You’re Burning Less Than You Think

You just got back from a run, you’re covered in sweat, and you’re convinced you burned over 500 calories. But did you really? A 150-pound woman will burn 495 calories running for 45 minutes at a 10-minute-per-mile pace. If you didn’t run for that long or that fast, then you’re not burning as many calories as you thought. It’s best to track your workout just to be sure, using a heart rate monitor or one of these cheap running apps on your phone.

Same Workout, Different Day

If you found a great three-mile loop in your neighborhood, running it for a few weeks can help running become a habit. The problem lies with continually doing the same running workout. Your muscles will quickly adapt to the demands you’re placing on them, which is a surefire way to hit a weight-loss plateau. Avoid this issue by mixing up your running workouts: include speed intervals, hills, long runs, and short runs, and run on different surfaces and in new places to keep your muscles guessing and continuously strengthening. Check out these four training techniques that will challenge your run. As mentioned earlier, it’s also important not to make running your sole source of exercise. Include other forms of cardio as well as strength training since muscle mass burns more calories and speeds up your metabolism.

It’s Not Just About the Scale

Running is one of the best ways to tone your lower body because it helps diminish fat while building muscle. Muscle tissue is more dense than fat tissue, so it takes up less space. This means that although your weight might not decrease (and might even go up a little), other body measurements will change, such as waist circumference, bra size, or the shape of your tush. The number on the scale isn’t always the best way to monitor your progress. Even though the scale’s not budging, you might be able to fit into those skinny jeans you had your eye on.

Related: What to Know Before Stepping on a Scale

Image Source: POPSUGAR Photography

If You Want to Lose Weight From Running, Read This

You started running months ago| yet every time you hop on the scale| you’re let down by the results. What gives? While running does burn mega calories| here are some reasons you may not be seeing the weight-loss results you’re after.

Postrun Pig-Outs

Burning tons of calories can cause a famished feeling afterward| but it’s important to fuel wisely. Choose junk food as your recovery food and not only are you overdoing it on the calorie front| you’ll be hungry again in the next hour. Although a postrun snack is essential| make sure it’s packed with protein and filling carbs and does not exceed 150 calories. If you exercised before a meal| enjoy a sensibly portioned plate| and don’t go overboard as a way to reward your efforts. If you still find you’re utterly famished after a workout| it probably means you need to fuel up before you exercise| so enjoy one of these pre-workout snacks before heading out for a run.

You Don’t Run Enough

If you’re running and not seeing results| take a look at your calendar. Doing one 45-minute run or a couple 20-minute runs a week won’t burn enough calories to lose weight. In order to lose a pound a week| you’ll need to cut 500 calories each day| through a combination of diet and exercise. If losing weight is your goal| run three to four times per week and incorporate other forms of calorie-burning cardio and/or metabolism-boosting strength training on the other days.

Related: 500-Calorie-Burning Treadmill Workout

You’re Burning Less Than You Think

You just got back from a run| you’re covered in sweat| and you’re convinced you burned over 500 calories. But did you really? A 150-pound woman will burn 495 calories running for 45 minutes at a 10-minute-per-mile pace. If you didn’t run for that long or that fast| then you’re not burning as many calories as you thought. It’s best to track your workout just to be sure| using a heart rate monitor or one of these cheap running apps on your phone.

Same Workout| Different Day

If you found a great three-mile loop in your neighborhood| running it for a few weeks can help running become a habit. The problem lies with continually doing the same running workout. Your muscles will quickly adapt to the demands you’re placing on them| which is a surefire way to hit a weight-loss plateau. Avoid this issue by mixing up your running workouts: include speed intervals| hills| long runs| and short runs| and run on different surfaces and in new places to keep your muscles guessing and continuously strengthening. Check out these four training techniques that will challenge your run. As mentioned earlier| it’s also important not to make running your sole source of exercise. Include other forms of cardio as well as strength training since muscle mass burns more calories and speeds up your metabolism.

It’s Not Just About the Scale

Running is one of the best ways to tone your lower body because it helps diminish fat while building muscle. Muscle tissue is more dense than fat tissue| so it takes up less space. This means that although your weight might not decrease (and might even go up a little)| other body measurements will change| such as waist circumference| bra size| or the shape of your tush. The number on the scale isn’t always the best way to monitor your progress. Even though the scale’s not budging| you might be able to fit into those skinny jeans you had your eye on.

Related: What to Know Before Stepping on a Scale

Image Source: POPSUGAR Photography