Many people like running or jogging as part of healthy lifestyle. But I haven’t lost any weight since I have been jogging for one month! Should I keep on running for my weight management? What is the better way to burn fat faster?These are all confusing questions that you might have. When running becomes your life, you have to understand how to run properly. Do you know the difference between "jogging" and " sprint"? You are definitely out if you don't know HIIT.HIIT means High Intensity Interval Training, also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), it is an effective training for adding intervals to your run to burn more in less time.Some research shows that HIIT circuits can burn up to twice as many calories than distance running. Experts also say that just 15 minutes of HIIT leads to more athletic progress than an hour of jogging, and that intervals improve aerobic capacity much quicker than endurance work. But, if you love to run, fear not – there is a way to improve the efficiency and efficacy of your road-work. Here are some ideas to help you spice up and intensify your runs.Tips#1: To jog a block, sprint a block, and walk a block. Note: to achieve the desired goal, the sprints have to be all-out, max-effort bursts. If the blocks on your route are long – pick a landmark, like a stop sign, a few hundred meters ahead and give 'er.Tips#2: To measure it by music – every time the chorus hits, sprint like there's no tomorrow. Rest for a few bars and then jog the rest of the verse. It's a fun way to mix it up and keep you engaged.Tips#3: Every time you hit a red light, perform 10 jump squats, 10 jump lunges and 10 tuck jumps and repeat that circuit until the light turns green again Note: If lights aren't an issue on your route – you can use your music again to help dictate your intervals: every time your song changes, stop and do three rounds of the aforementioned circuit. This will undoubtedly get the heart rate spike that we're looking for.Tips #4: Playing with the pace between a quicker run pace and an easy jog pace for longer periods of time. To use your playlist to alternate between fast songs and slower songs, and it forces every runner to constantly switch up the paces.