instructions

For regular runners, a 30-minute workout won't have the same effect. When your body is used to an activity, it uses less energy to do it. However, the faster you run, the more calories you'll burn.

Beginning runners should start with:

Two to four runs per week at about 20 to 30 minutes (or roughly 2 to 4 miles) per run. You may have heard of the 10 Percent Rule, but a better way to increase your mileage is to run more every second week. This will help your body adapt to your new hobby so you don't get hurt.

Running or walking: As you exercise, calories are burned and your body fat percentage decreases. So, exercising not only helps you to reduce belly fat, it also sheds fat from other areas. Running and walking are two of the best fat-burning exercises. Plus, the only equipment you need is a good pair of shoes.

Music stimulates the part of the brain responsible for regulating wakefulness which energizes us and makes us want to move. The ideal tempo range is 120 to 125 BPM for a jog and 140 to 145 BPM for an all-out effort.