Going for a 30-minute run at a moderate pace of 10 minutes per mile (six mph) burns about 270 calories.
What if you only have 20 minutes and you still want to burn the same amount? Here are some ways to do it:
- Pick up the pace: Increase your speed and run much faster at a pace of seven minutes per mile (8.5 mph). You'll burn 261 calories after 20 minutes.
- Add a little incline: If you're on the treadmill, add a five percent incline and run at a pace of nine minutes per mile (6.6 mph) and burn 280 calories.
- Add a steeper incline: Go even steeper with a 10 percent incline and go at a pace of 10 minutes per mile (six mph) and burn 280 calories.
- Add sprinting hill intervals: Alternate between running one minute with zero percent incline at a pace of nine minutes per mile (6.6 mph) and one minute with a five percent incline at a pace of eight minutes per mile (7.5 mph) and burn a total of 282 calories.
All calculations are based on a 130-pound woman.