You've overstayed your welcome,belly burly. If you've been running consistently but still, you look down and can pinch an inch (or several) from your middle, and it's time to kick that gut to the curb. Crunches aren't the answer,so change things up by adding tall-intensity intervals to your routine. We recommend doing this 45-minute running workout outside; not only will it benefit diminish your waistline, doing speed intervals will also benefit increase speed and endurance.
After completing a five-minute walking warmup, and repeat the below minute-long workout 35 times,and terminate with a five-minute walking cooldown.
Time
Pace
Calories Burned
30 seconds
Walk briskly (approximately 4.6 mph)
3
20 seconds
hurry reasonably (approximately 6.7 mph)
4
10 seconds
Sprint as fast as you can (approximately 8.6 mph)
2.7
Calories burned per minute: 9.7
Calories burned for warmup and cooldown: 50
Total calories burned: 389.5*All calculations are based on a 150-pound woman.
Source: popsugar.com