For weight loss, health and fitness experts extol the benefits of long-duration, low- or moderate-intensity cardio exercise. A growing body of more recent research suggests that sprint intervals and other forms of HIIT can produce various health and weight-loss benefits. Sprinting raises your metabolic rate so that you continue to burn calories at a higher rate following your workout.
How fast you lose weight from sprinting depends on how much you weigh and how often, how long and how intensely you exercise -- and also on how much you eat. Burn the Fat: High Intensity Interval Training (HIIT): 5x Less Effective than Steady State Cardio? If you're a teenage girl, you should know it's normal to experience weight gain as your body grows and develops. Eat a clean diet rich in fresh fruits, vegetables and lean protein sources such as chicken breast, tuna and ground turkey. Nicki Howell started her professional writing career in 2002, specializing in areas such as health, fitness and personal finance. As you get stronger, select activities with higher calorie-burning potential to lose pounds at home more quickly. Walking or running can help you lose weight as fast as almost any activity, but the key to weight loss is how many calories you’re burning when you exercise. Losing weight is all about burning more calories than you consume, and 3,500 calories equates to about 1 pound.
In the 1990s, when people stared to use pedometers to track their steps, the idea of walking 10,000 steps a day was used in the marketing of the devices.
There is some dispute whether the longer time spent walking a certain distance, as compared to the time spent running the same distance, actually burns more calories because you're actively engaged longer. He has performed, presented and published research on a variety of psychological and physical health issues. Thirty to 90 minutes a day of moderate-intensity cardio exercise, such as running, swimming or biking, can enhance fitness, health and weight loss. This study suggested that high-intensity interval training, or HIIT, can burn nine times more fat than conventional, steady-state cardio.
This afterburn, measured as excess post-exercise oxygen consumption, or EPOC, is greater after interval sprinting than after lower-intensity cardio. You should not sprint more than three or four times per week, to allow for recovery from the muscular stress. As you adjust to these changes, you may find that you've put on more body fat than you like.
It's easy to fall into the trap of mindless snacking, so hold yourself accountable to your diet goals by keeping track of everything you eat. Teen girls can find weight loss forums and groups of other girls online who have similar weight loss goals. Weigh yourself weekly, but try not to get too caught up in the number on the scale -- especially if you're exercising and gaining muscle.
She has been published at health care websites, such as HealthTree, and is a ghostwriter for a variety of small health care organizations.

Approximately two-thirds of people in the United States struggle with weight issues, according to MedlinePlus. If burning 1,000 calories a day seems like too much, start out with a smaller goal, such as losing 1 lb.
For example, instead of walking on your treadmill, try jogging, which burns 446 calories an hour, or running, which can burn over 1000 calories an hour depending on your speed. A former reporter and editor with the "Sarasota Herald-Tribune," he currently oversees such publications as the "Cleveland Clinic Heart Advisor" and UCLA's "Healthy Years." Roland earned his Bachelor of Science in journalism from the University of Oregon. So if you walk or run off 500 calories every day for a week, you’ll lose around 1 pound per week.
However, it takes about twice as long to walk a specified distance as it does to run that same route. But don't discount walking 4 miles a day, especially if you are recovering from a joint accident or other physical ailment that might lead to restricted physical performance. Increasing the intensity of your workout program by including activities, such as sprinting, can contribute significantly to your weight-loss progress. HIIT involves performing four to six bouts of high-intensity running for 1 to 3 minutes, separated by brief recovery periods of low-intensity cardio, such as walking. They also develop greater capacity to store carbohydrates in the form of glycogen for use during exertion. Likewise, sprint interval training produces improvements in cardiovascular fitness, energy storage, fat and carbohydrate metabolism, and endurance that are disproportionately high compared to steady-state aerobics. Take off one full day from exercise but do low- or moderate-intensity cardio on nonsprint days.
Moderate amounts of fats from healthy sources such as nuts and olive oil will help keep you feeling full and prevent overeating. Adding an hour of exercise each day that burns 500 calories can help you achieve your weight loss goals without calorie restriction.
This is a great way to share advice and tips, and the camaraderie of these support groups can be motivating and encouraging. Pay attention to your measurements and how your clothes fit for a more accurate measure of fat loss. Evaluate your eating plan to make sure you aren't accidentally taking in more calories than you think. A buddy can help hold you accountable and make the process of losing weight more enjoyable. She earned a Bachelor of Science in business administration from Portland State University. Although weight lifting burns about 224 calories an hour, your body's built-up muscles will burn calories more efficiently throughout the day, boosting weight loss. If you’re going to cover 4 miles a day, you will lose weight immediately, simply by burning hundreds of calories with each run. For example, a 200-pound person running 4 miles a day would burn a little more than 500 calories during that run. While there is nothing particularly special about that distance -- other than that it’s a nice, round number -- a person who is walking briskly can walk about 4 mph.

So if you're looking to save time with your workout, crank up the speed from a walk to a run to maximize your efforts.
While running 4 miles a day may seem like a great idea at first, check with your doctor about any limitations you should consider. The study results were derived through analysis that attempted to statistically control for the fact that those who did the high-intensity training expended less initial energy.
Glycogen is bound with water, so a greater store of glycogen means that you may temporarily gain some water weight. Intense sprint-interval training can increase your metabolic rate so that you burn 140 calories more than what is burned following low-intensity aerobic exercise. A 30 minute sprint can add 600 or more calories to your daily calorie expenditure and lead to greater weight loss. If you find yourself in either of these camps, you might be anxious to drop unwanted pounds quickly. For example, if you burned 2,000 calories each day and wanted to lose one pound per week, you would need to consume about 1,500 calories each day. To help you lose weight, shoot for at least 30 minutes of moderate exercise, five days a week.
By following a healthy diet and exercise plan, you should be able to safely lose about two pounds per week. And you can always start out walking, before moving on to running, to help burn more calories in a given time period.
Their actual rate of fat burning was only threefold that of the steady-state cardio exercisers, still an impressive-sounding advantage. While it's possible to lose weight fast with unhealthy crash diets and extreme exercise routines, creating a healthy plan that will allow for moderate weight loss is far more likely to lead to lasting success.
For example, eat 300 fewer calories a day and burn 700 calories through physical activity, for a 2 lb. If you don’t have exercise equipment at home, try jumping rope, which burns 744 calories an hour. The speed at which you lose weight, however, will depend on how many of those miles are run or walked. Walking at 3 mph for about 80 minutes would also cover about 4 miles and would burn more than 950 calories. A low-impact aerobic video, which burns 410 calories an hour, is another option for starting your home workout routine. For example, abdominal crunches, lunge exercises, push-ups and squats use your own body weight to tone muscles. Even though walking is less intense, if you cover the same amount of ground, you'll ultimately lose more weight by walking.

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