Im 5'4 and 183 pounds, im 17 and this is the workout i do. I wanna know if is good or should i do something different. Im tryna get in shape and burn off at least 30 pounds .

I do this, start at 5 minutes at 6.0, then i rest for 5 minutes at 4.0, then i go back up to 6.0 mph, then i go back down to 4.0 for 5 minutes, then i go back to 6.0 mph, and i finish off with a 5 minute cool down at 4.0 mph.

Its a 2.50 mile workout, it burns 132 fat calories and like 423 calories. It makes me sweat and all but should i do something different or is this perfect?

sounds good to build up your endurance...but it's better to just do cardio 30 minutes and mix in weight lifting...i've lost more weight, weight training then i have running...

I dont know how fit you are, but you'd be better off with HITT training.
try...
5mins a 5.0
1min at 10.0
2mins at 4.0
1min at 10.0... etc...

to get fit you wanna get the heart pumping as fast as pos. its better to sprint then walk, rather than jog for 30mins.

also with this type of training you will feel less tired the next day and recover quicker.

while i think you're definitely on the right track, there are a couple things i'd do differently

if you're not already, add a warm up for at least 5 minutes to save your muscles from straining

adding weight training will also build more lean muscle mass and increase your resting calorie burn as well as start toning up muscles

i think the speeds you're doing are probably perfect, as far as that HITT training, good in theory but going 10mph sounds like an excellent way to 1.) fatigue fast 2.)pull a muscle or if you're as coordinated as i am 3.)fall and kill yourself (especially if you're using a treadmil!)

good luck!

Dont forget to warm down as well, and stretching afterwards. Will increase muscle recovery rate as well as improving flexibility and so make you less likely to pick up injuries.

Here is a cool workout I came up with when I started running that I really liked... Back then I was barely able to run a 10 minute mile and was really out of shape...

pick a speed... like 6 mph to be jogging... and then figure out what is the fastest speed you can walk comfortably at... not so fast the back of your knees hurts... and where you look like a speed walker... just a good speed... for me it is 3.7 mph (my home treadmill's speed is not good)... or 4 mph at a gym treadmill...

Set your treadmill at 3.2... walk for 2 minutes... up to 3.7 and begin watching a tapped friday night fights... or any other tapped live boxing... but it has to be a real boxing show... not something from espn classic or contender...

run 6 MPH or whatever you pick when round starts... kick it back to 3.7 (fast walking) when the bell rings... do that for a 10 round fight... and you just went 40 minutes...

I like to do it when I know the results... so I know how many rounds I'll get in... :-)...

I in a 12 round fight... I like to jack the speed up just a notch for the "championship rounds" 10,11,12... :-)

Another fun one

Football... pick 4 speeds...
1.) fast tempo... like your tempo run speed... You must be able to maintain the speed for an entire mile

2.) easy jog... like 5.5 mph...

3.) fast walk... like 3.7-4.0 mph

4.) Fast speed... like for a 100 yard sprint... need to be able to maintain for 20 seconds or so...

#1 when your team has the ball...
#2 when your team is on defense
#3 commercial... or stoppage.. like for ref conference... or instant replay...
#4 durring kickoff... from time of kicker raising arm until whistle... durring punt from the time they line up until whistle...

If you want to throw in something fun... when your team gets a penaty you have to do pushups for the # of yards... 5 yard penalty = 5 pushups... 10 yard = 10 pushups... anything over 15 yards just do 15...

if the other team gets a penalty... you can kick the speed down .5 mph for 1 play...

This workout is not very predictable... but it does make you feel like less of a coach potato...

Yea those are some good ideas but all im tryna do is get down to at least 150, currently im 182 pounds and 5'4 at the age of 17.

I dont know what i should do, i come up with so many different workouts in my mind and they tend to work, like:

6.0 mph-5minutes,4.0- 5minutes, 6.0-5minutes,4.0-5minutes,6.0-5minutes,4.0-5minutes.

4.0 mph- 10 minutes, 6.0- 15 minutes, 4.0 mph- 5 minutes

6.0- 1 mile- 5.5- 2nd mile

Its so many workouts, i guess i should jus try something different every time.

You definitely want to include weight lifting in your routine. Increased muscle mass allows your body to burn calories while at rest keeping you lean.

- ddh

I would even recommend you carry a pair of the lowest weight dumbells in ur hand on ur jog or walk...