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Primary
Secondary
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 6-8 | 30s sprint | 90s recovery |
| Hypertrophy | 1 | 30-45 min steady | N/A |
| Endurance | 1 | 45-60 min steady | N/A |
| Fat Loss | 8-10 | 30s all-out | 60s easy |
Add Running to your workout. FitCommit tracks sets, reps, and calories burned.
V2 coming soon. Join 500+ users before launch.
8
cal/min light
11
cal/min moderate
16
cal/min vigorous
Alternate fast and recovery periods
Treadmill or hills for glute work
Varied terrain for stability
Running can be done as a warmup or at the end of your session. For fat loss, post-weight-training cardio is effective.
Add weight in small increments (2.5-5 lbs) when you can complete all prescribed sets and reps with good form. Track your lifts and aim for progressive overload over weeks.
Running is generally safe when performed with proper form and appropriate weight. Warm up with lighter sets before your working weight. Start light and increase gradually if you have concerns.
At moderate intensity, Running burns roughly 11 calories per minute. A 30-minute session burns approximately 330 calories, though this varies by body weight and effort level.
FitCommit calculates your exact macros from an AI body scan, tracks food with camera scanning, and helps you hit your training goals. Free 7-day trial.
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