11 Science-Backed Tips on Running for Weight Loss That Actually Work

2. Add HIIT Intervals for Time-Efficient Fat Loss

High-intensity interval training, or HIIT, mixes short hard efforts with rest and is efficient for burning calories and reducing abdominal fat. Studies show HIIT can produce big metabolic benefits in less time than long steady runs, which makes it useful for busy schedules. A simple starter protocol is 6–8 repeats of 30 seconds of hard effort with 90 seconds of easy recovery, done once or twice per week. For less conditioned runners, try 20 seconds hard and 40 seconds recovery, repeated for 8–10 minutes total work. Important: keep frequency limited so you can recover—intense work without recovery raises injury risk and stress hormones that can hinder weight loss. Use a flat, safe stretch for sprints, or do hill repeats for a lower-impact option. Combine HIIT with Zone 2 days, so you get both endurance and metabolic stimulus. This mix helps prevent adaptation: your body responds better when you vary pace and intensity, which supports steady fat loss over months rather than days.