One of the best ways to lose weight is to run on a daily basis. It requires literally nothing at all. Although each person has a different level of fitness, you can burn hundreds of calories doing a simple run. With nothing more than a good pair of shoes. And a plan.
One of the best plans for shedding huge numbers of calories within the shortest time is interval running. Also know as High Intensity Interval training (or HIIT), this type of exercise consists of alternating between high intensity running and low intensity intervals for recovery and rest. I've read a lot on the effectiveness of HIIT for fighting off belly fat and improving speed, stamina and athletic performance.
But interval running can prove difficult for the beginner runner. So go for short intervals and be safe.
Here is a plan from the internet for an interval running session:
Start with a 10-minute slow jog to loosen up your legs and get your body warmed and prepped for the hard intensity ahead.
Go for your first interval at no more than 80% of your maximum cardio capacity for 30 seconds. Take a one-minute recovery jog.
Go for another round at 80% or more of your max. Jog for recovery.
Repeat the cycle 7-8 times.
End the workout with a decent cool-down. Jog slowly for 5-minute and gently stretch your body.
Of course, the length and intensity of each interval depends largely on your fitness level and training goals.
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