Run Backward and Forward To Burn More Fat

Change up your cardio routine by running backward (back pedal) and will challenge your body in a different way and see more fat burning results...

Running backward (see picture above) and forward is an interval cardio routine that I do often. As a defensive back in college, I was running backwards, sideways and every other way all the time (trying not to get burned by the receiver)!

This is how it works (do this rotation 5 times without rest):

--back pedal 10 yards, fast (pump arms fast and lean shoulders over the feet)

--sprint forward 10 yards (keep your feet pumping between the transition from back pedaling to running)

--walk 1 minute between rotations

--do the rotation 9 more times (20 minutes total workout time)

Go for it! Burn more fat with backward and forward running interval cardio!

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut


About Mark


Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.

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