With the sunshine out and the trails looking beautiful, it’s no surprise we’re seeing more runners hitting the pavement in Rocklin and the surrounding area.
We live in one of the best spots for it. Hello, Western States 100. But I’ve been hearing a familiar story from a lot of women lately:
“I’m running more, but I’m not losing weight.”
“I used to run all the time and the pounds just fell off.”
“Maybe I just need more cardio…”
Totally get it. But here’s the thing: it’s not your mindset. It’s just math.
The Real Calorie Burn Problem
Running a mile burns roughly 100 calories.
Your average dinner? That’s upwards of 1,200 calories (and we haven’t even poured the wine yet). So to “burn off” one meal, you’d be looking at 10+ miles of running.
Got time for that? How about your knees? Still happy?
There’s a smarter way to train. One that works better for fat loss, builds lean muscle, and doesn’t chew up your joints in the process.
Strength Training + HIIT: The Smarter Combo
What actually works for fat loss? Lifting weights and short, high-intensity workouts.
These styles of training:
- Burn more calories in less time
- Boost metabolism for hours after the workout
- Help you keep (and build) muscle while losing fat
- Are better for long-term joint health (especially important for women over 40)
I used to think more running = better body.
During the pandemic, I was logging over 70 miles a week. These days? I run maybe 3 miles.
Now, I lift weights 2–4x a week and mix in short interval sessions 4–6x a week.
I’m leaner, stronger, and spending way less time working out.
What to Do Instead
Try this: swap one of your runs this week for a quick HIIT or SIT session.
Here’s the breakdown:
Sprint Interval Training (SIT)
- Go all-out (100%) for 30 seconds
- Rest for 2–4 minutes
- Repeat 4–6 times
- Use sprints, rowing, biking, or hill repeats
High Intensity Interval Training (HIIT)
- Work hard (80–95%) for 20–60 seconds
- Rest or go light in between
- Repeat for 4–6 rounds
Use bodyweight movements, dumbbells, battle ropes, etc.
You can do these at home, in the gym, or here at Shred 27 in Rocklin, CA.
Why It Works (Especially for Women)
You get more fat-burning impact in less time
- It fits your schedule (20–30 minutes is plenty)
- You’re not grinding your joints into dust
- You keep burning calories after the workout is over
A good 30-minute HIIT session can torch over 350 calories and your metabolism stays elevated for hours afterward.
Want help figuring out where to start? Or how to mix in strength and interval training into your week? Give us a call here at Shred 27. We’re all about real results for real people (especially women who are done wasting time on workouts that don’t work).
We’re right here in Rocklin, CA, and we’d love to help you get started.