Top 10 workouts for effective weight loss – 40lbs

2. Running Up Hill/Stair Sprints

The burn: 639-946 calories/hour

The bonus burn: “You want to sprint at max effort on stairs or a hill at a pace that you can only maintain for about 20 seconds, and follow that with a recovery run at half of the intensity of the sprint and double the time,” says Miranda. The harder you push yourself during those sprints, the greater the EPOC.

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