There are three significant components to this running program. The first component is intended to help lose fat fast. The second component is to help with breathing and endurance for the program. The last part is the physical changes that your body will make in less than a month of exercise.

The training workout should be completed over a half an hour at least four but not seven days every week. Repeat the weeks that you fail to complete the minimum number of days for. Grab a stopwatch to get started on keeping track of the times you run.

The most important thing of all for this running program is to keep on following through – tips for losing weight

 Days 1 to 4

•  1. Spend some time walking(5 minutes) then move up to a leisurely jog (1 minute).

•  2. Again start with some walking (5 minutes) and speed up to a jog (2 minutes.)

•  3. Start again with a walk (5 minutes) and  again go to a jog (2 minutes)

•  4. Walk a little bit less this time (4 minutes) and spring as hard as you can for 8 seconds.

•  5. Walk to cool rest a little (2 minutes).

  Days 5 to 9

•  1. Walking like last week (4 minutes) then jog (2 minutes)

•  2. Walk (4 minutes) and then jog a little longer (3 minutes)

•  3. Walk again but less (3 minutes) and jog the same (3 minutes)

•  4. Repeat the previous one with a walk (3 minutes) and a jog (3 minutes)

•  5. Walk even less (2 minutes) but then sprint (12 seconds.)

•  6.Cool down with a walk (3 minutes)

Days 10 – 13

•  1. A little bit of walking (3 minutes) with an equal amount of jogging (3 minutes)

•  2. Walk a little less (2 minutes) and push out a sprint(15 seconds).

•  3. Continue to walk for another period (2 minutes) before repeating the sprint (15 seconds)

•  4. Another period of walking (2 minutes) and another sprint (10 seconds.)

•  5. Repeat the previous walk (2 minutes) and sprint (10 seconds.)

•  6. Another walk (2 minutes) with a little bit of a jog (3 minutes)

•  7. Repeat the previous walk (2 minutes) and jog (3 minutes)

•  8. Repeat the walk (2 minutes) but lower the jog (2 minutes.)

•  9. Cool down with a final walk (2 minutes)

 Days 14-17

•  1. Get in a walk (3 minutes) before increasing the jog (6 minutes)

•  2. Repeat the walk (3 minutes) but lessen the jog (4 minutes.)

•  3. Lessen the walk (2 minutes) and the jog (3 minutes)

•  4. Repeat both the walk (2 minutes) and the jog (3 minutes)

•  5. Lower the walk (1 minute) and the jog (1 minutes)

•  6. Walk (2 minutes) to relax a bit.

  Days 18-21

•  1. Start with a walk (3 minutes) before a longer than usual jog (8 minutes)

•  2. Repeat the walk (3 minutes) but reduce the jog (6 minutes)

•  3. Repeat the walk again (3 minutes) and then sprint (15 seconds).

•  4. Reduce the walk a little (2 minutes) but repeat the sprint (15 seconds.)

•  5. Repeat the walk (2 minutes) and decrease the sprint (10 seconds)

•  6. Cool down walking (2 minutes)

 Days 22-24

•  1. Walk a little less (2 minutes) but jog even longer (10 minutes)

•  2. Repeat the walk (2 minutes) and jog a little less (8 minutes)

•  3. Walk a little less (1 minutes) and jog a whole lot less (2 minutes)

•  4. Walk the same (1 minute before jogging a little less (1 minute)

•  5. Walk as a cool down (2 minutes)

 Days 25-26

•  1. Only walk a little (1 minute) but jog longer (16 minutes)

•  2. Walk a little longer (2 minutes) and then jog (10 minutes)

•  3. Walk until you cool down.

  Days 27-28

•  1. Walk a little (1 minutes) before jogging (20 minutes)

•  2. Walk (2 minutes) before sprinting (15 seconds)

•  3. Walk a little less (1 minute) but sprint the same (15 seconds)

•  4. Spend some time walking (1 minute) before jogging (3 minutes)

•  5. Walk to cool down (2 minutes)

 Day 29

•  30 minutes straight of jogging but don’t strain yourself. Keep a reasonable pace the whole time.

 Day 30

•  Aim to hit 3 miles in 30 minutes of jogging. Push yourself a little bit this time to see how well you can do.

Hope the above tips can assist you in answering questions of how to lose weight in a month.

Image source by blogs.calstate.edu
Content provided by “Get Holistic Health” blog and Tsvetan Petrov

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