Speed up your run once a week, aiming to cover your usual distance in less time. After warming up, alternate 2 minutes of hard effort with 2 minutes of easy running; repeat for 2 miles. Cool down at an easy pace.
Once a week, add a half-mile to your normal route; increase every 2 weeks until you reach 6 milesthe ideal distance for burning calories and building endurance.
Add 20 minutes of full-body strength training (lunges, push-ups, squats, etc.) 2 to 3 times per week to build lean muscle tissue, trim inches, and boost metabolism.
Once or twice a week, replace your running routine with a different activity, such as cycling, stair-climbing, or swimming. Your body wont know whats coming next and will have to work extra hard. Every 4 to 6 weeks, switch to a new cross-training activity.