Interval Training Sprint Workout For Fat Loss. I have a high intensity interval training workout below for you to help you burn A TON of calories and burn some serious fat. Sprint for 200 Meters (5x) You are going to sprint as fast as you can for 200 meters, which is half the track, then you are going to walk for 200 meters. You are going to alternate between sprinting and running for 5 rounds. If you are in awesome shape, you may be able to shoot for 10 rounds, and conversely if you are starting out, you only lightly jog instead of sprint. In the photo below, I’m walking at a moderate pace to catch my breath and get ready for the sprints. I prefer static stretching at the end of the track workout to help loosen up the muscles, which can become tight and fatigued after the intense sprinting. For a static stretching routine to try, you can see: Basic Stretch Routine & Exercises .
You are here: Home / Weight Loss / 15 Minute Sprint Intervals For Fat Loss and Muscle Gain. 15 Minute Sprint Intervals For Fat Loss and Muscle Gain. These are all good exercises but aren’t as effective for burning body fat as anaerobic exercises do, such as sprinting. Sprint Intervals for Fat Loss and Muscle Gain. These are all great exercises for burning body fat in less time and get you in the best shape of your life as long as you stay consistent and train with enough intensity. But sprinting is without a doubt an amazing way to blast body fat quickly and all you got to do is sprint at your fastest speed for a short amount of time and repeat 8-10 times in total. But when it comes to fat loss and getting ripped ABS, there is nothing quite as effective as sprint training. But if you’re like me and you just want to burn fat and build muscle and a six pack, then I recommend sprint training. Improves insulin sensitivity so that you can eat more cabs and still lose body fat. Sprint training is the ultimate fat burning and muscle building exercise and you can see why this is true when you look at the physical difference between a sprinter and long distance runner. But if you look at sprinters, for example, they are a lot more muscular and ripped. Once you improve your technique, I recommend doing sprints once a week and as you get better at it you can increase it to 2-3 days a week. You can buy shoes designed for sprinters that are lightweight with sprint spikes on the soles of them. But definitely give it a shot and let me know if it has helped you or not in the comments below. I really think sprint intervals are great for fat loss and muscle gain.
Week 3: 8 x 200 meters at 28 seconds with 1:52 minutes rest. The distance of each sprint and rest interval you do here will always add up to 100 meters. Interval 1: sprint 30 meters, walk/jog 70 meters. Interval 2: sprint 40 meters, walk/jog 60 meters. Interval 3: sprint 50 meters, walk/jog 50 meters. Interval 4: sprint 60 meters, walk/jog 40 meters. Interval 5: sprint 70 meters, walk/jog 30 meters. Interval 6: sprint 80 meters, walk/jog 20 meters. Interval 7: sprint 90 meters, walk/jog 10 meters. Interval 8: sprint 80 meters, walk/jog 20 meters. Interval 9: sprint 70 meters, walk/jog 30 meters. Interval 10: sprint 60 meters, walk/jog 40 meters. Interval 11: sprint 50 meters, walk/jog 50 meters. Interval 12: sprint 40 meters, walk/jog 60 meters. Interval 13: sprint 30 meters, walk/jog 70 meters.
Less time in the gym doesn't mean you have to sacrifice fitness if you know this secret: Interval training . Research shows that interval training—workouts in which you alternate periods of high-intensity exercise with low-intensity recovery periods—increases fitness and burns more calories over a short period of time than steady-state cardio (you know: just doing the same thing for your whole workout time). So how do you get the most out of interval training, and how long should each push and recovery be? Just know this: Interval training is tough, so if you're just starting to work out, spend a few weeks to a month building your stamina with cardio workouts before adding interval training to your routine. Add these interval training plans to your gym routine once a week to burn more calories, build more fitness, and get out of the gym faster. This is one of the best interval training workouts you can do to improve fitness. Take 3 minutes active recovery (you're still moving, but at an easy pace) and repeat the 3 on/3 off pattern 3 to 4 more times. Bonus benefit: This workout is like weight training for your heart—it strengthens your cardiovascular system, which improves your overall health. Take 3 minutes active recovery and repeat the 30 on/3 off pattern 5 or 6 more times.
Total Sprint Time for the Workout: 85 seconds. Total Sprint Time for the Week: 510 seconds. This will help increase work capacity and prepare you for more total work in the coming week. Total Sprint Time for the Workout: 90 seconds. Total Sprint Time for the Week: 540 seconds. First, you'll notice that the total work time increases to 90 seconds of total sprinting per day. Total Sprint Time for the Workout: 95 seconds. Total Sprint Time for the Week: 570 seconds. Total Sprint Time for the Workout: 100 seconds. Total Sprint Time for the Week: 600 seconds. Notes on Week 6: This week, we finally get to the goal of sprinting for 100 total seconds per day, totaling 600 per week. Week 6 can be performed for up to two additional weeks (stretching the program to a total of 8 weeks) before you need to take a week off and rest. This means that you can do a full body program with no modifications, despite the fatigue and compromised recovery you're likely to have from the sprinting.
You can also do a HIIT workout utilizing weights. Interval Training Workout Guidelines. Interval Training Workout #1: Stationary Bike Tabata Workout. The tabata protocol is a workout method where you perform 20 seconds of intense work followed by 10 seconds of rest for a total of 8 cycles. While the entire workout lasts only 4 minutes, by the end, you should feel like you can’t and don’t want to complete another interval. Interval Training Workout #2: 25-Minute Sprint Fartlek Workout. This is a spontaneous form of training that you can just go out and have fun with. Complete a fast run for 1 minute to the finish, and then cool down by walking for 5-10 minutes at the end. Interval Training Workout #3: 100m Walk-Back Sprint. Then sprint 100m as fast as you can and walk back to the start. Interval Training Workout #5: Countdown Jump Rope Workout. For 30 seconds, complete as many jump rope revolutions as you can. Interval Training Workout #6: You-Go-I-Go Swimming Workout. While many swimmers will do 60 laps at a snails pace, you can opt for cranking up the intensity to get a much better workout in much less time. For a bit more fun, get a partner to do this workout with you.
Lose Belly Fat and Get Lean Abs with Sprint Interval Training. Trim your waste and get leaner abs by doing sprint interval training instead of wasting lots of time on sit-ups and abdominal work. For many people, the biggest obstacle to achieving chiseled abs is losing the fat the covers the abdominal muscles. A wealth of research shows that the most effective way to lost belly fat is to do sprint intervals, or what is often called high-intensity training. For example, a new study in the Journal of Obesity showed that an interval cycling program allowed young men to lose 17 percent of their belly fat and shrink their wastes accordingly. They lost almost 4 pounds of fat from the abdominal area and 5 pounds of total body fat. The difference between sprint interval programs and ab strengthening programs is that intervals train the large muscle groups of the lower body, leading to more energy being used. They also stress the anaerobic energy system that is used for short but intense bursts of exercise. This energy system tends to shift the body into a fat burning mode, whereas abdominal exercises are usually more aerobic in nature and don’t burn fat. • Try the cycling intervals used in the Journal of Obesity study (8 second sprints with 12 seconds rest for 60 sprints total—this is just 3 sprints a minute for 20 minutes). The Effect of High-Intensity Intermittent Exercise on Body Composition of Overweight Young Males. High-Intensity Intermittent Exercise and Fat Loss.
Only recently have we realized that doing sprint work for our interval training is a tremendously effective way to get/stay lean, enhance mobility, improve athleticism, and prepare ourselves for the demands that life throws our way. To that end, below, I’ve provided you with seven tips you can apply to ease into sprint work so that you can get the benefits of it with less of the risk. I like to see a month of 2x/week uphill sprint work before folks start testing the waters on flat terrain. Contrary to what you may have heard, you don’t have to run at 100% intensity to derive benefits from sprint work. The bulk of your sprint work should be in the 70-90% of top speed range. The speed and quality of your work will fall off pretty quickly as you fatigue, so be careful about forcing things too quickly. On one hand, you have to sprint through some fatigue to get in the volume it takes to derive the training effects you want: namely, fat loss. With that trend in mind, I encourage people to run conservatively in the first few months of their sprint training programs; in other words, don't allow a lot of fatigue to accumulate. Generally speaking, sprint before your lower body strength training work, not after. People often ask me when the best point in one's training split is to sprint. We might have athletes that will combine the two into one session (sprinting first, of course), but most fitness oriented sprinters would sprint the day or two prior to a lower body session. Mo: Lower Body Strength Training (with athletes, we may do some sprint work before this as well)
The Complete Guide to Interval Training [Infographic] The Complete Guide to Interval Training. The second method is interval training, which alternates periods of intense effort with periods of moderate-to-low intensity effort. The Science Behind Interval Training. Interval training protocols differ in terms of length for both high and low-intensity intervals, the ratio of high to low-intensity, and the level of intensity during workouts. Three leading protocols are the Tabata Method, Little Method, and Turbulence Training. The workouts total four minutes and involve 20 seconds of high intensity followed by 10 seconds of rest for eight cycles. The Tabata Method can also be performed with strength training movements. To implement the Little Method, start with a three-minute warm-up. Follow that with 75 seconds of slow cycling at low resistance, and repeat the fast/slow cycle for a total of 27 minutes. The protocol alternates high-weight/low-rep strength training with high-intensity cardio. The maximum 45-minute workouts combine strength training with cardio, and the recommended frequency is three times per week.
Boost your cardio with intervals and torch more calories. Cardio is the cornerstone to any good weight-loss plan—especially intervals, where you alternate going as fast as possible with brief periods of recovery. "You want to take your heart rate up progressively," Campbell says, "Focus on large muscles like the hamstrings and quads. "If you stay upright during your sprints," Campbell says, "it keeps the intensity on your muscle the entire time." You get the biggest spike in calories burned when your body is forced to transition from a state of rest to a state of full-on activity, Campbell says. "Even if you feel like you can go all out again after just 30 seconds, you're still better off waiting the extra minute and then pushing yourself even harder." "When running outside, start with 50 percent of your top speed on your first interval. Go up to 60 or 70 percent on the next and so on." Push your body as hard as you can as you get into the groove of the workout, says Campbell. "You should never feel duty-bound to do two intervals today, three the next time you work out, and four the time after that. The overall intensity of the intervals you complete is more important than how many you do in any given workout."
After all, you are conditioning your body to look great, feel great and to utilize more calories during a short, intense session. If you are training properly with weights and resistance two to three days per week, adding two days of higher intensity sprint training is going to skyrocket your results. That said, it’s an all-out effort for YOU. You’re not going to be a Carl Lewis in the beginning, but with more practice and strength training, you will get faster. Here are just a few reasons why sprinting is an incredible addition to your training routine and will work for trainees at any level. For a lot of women, this statement is scary, but I know that is not the case for you. You know that having muscle is awesome and feminine—plus, it helps to increase your resting metabolic rate (more calories burned when you are not training), supports healthy bones and decreases the risk of injury. Am I suggesting that sprints are the end-all, be-all for mental illness ? But, we know that exercise can release a surge of feel-good hormones and sprint training does this very well. Sprints help you to feel energized and strong and it also improves hormone balance and decreases inflammation in the brain. Two – three days of structured strength training and two days of sprints, and you will not only look awesome, you will be awesome. Here’s one of my favorite sprint training workouts for you. This will take you about 15 minutes of actual work. You should spend about 8-10 minutes on your warm-up (this is super important before you sprint). Be sure to “Like” this post on Facebook and leave a comment if you are doing a sprint workout this week.
How to Burn More Fat with Less Effort. Burning more fat with less effort is the Holy Grail of weight loss, isn't it? Enticing headlines heralded research by an Australian team at the University of New South Wales that promised the secrets of burning fat with less effort. Adrenaline and noradrenaline, the main catecholamines, act to break down fat stores and burn them. Others point out that this type of interval training for fat loss is not new. Interval training is when you exercise hard for a short time, recover, then repeat the high-intensity exercise. Still others say that the amount of energy expended is the key to fat loss, not how you do it. In fact, if you mix weights with an aerobic workout you could have the best combination of all to burn off fat and maintain muscle at the same time. A circuit program is one in which you move from exercise to exercise quickly in order to maximize the intensity and variety of the workout. Combining interval training and circuit training , including weights and cardio, provides a useful workout for general fitness and weight loss. So You Want to Burn More Fat ? Find out more on fat burning and try my weights circuit program designed to do just that. I have also adapted a weights and aerobics circuit program with simple weights and equipment based on the interval principle, and it's being designed for the home or the gym.
Before getting into the benefits of HIIT and how to transform your treadmill workout, here's a little background: Exercise intensity and energy systems are unavoidably linked. You have other systems - the anaerobic systems - which kick in for those times when you need to work harder or faster and require more energy than your aerobic system can provide. The drawback of these anaerobic systems is that they produce byproducts such as lactic acid that cause discomfort and, with very high intensity effort, ultimately accumulate to levels that prevent you from going any further at such high workloads. Many of the benefits we associate with exercise correlate with very high workout intensities and correspondingly high lactic acid levels. In fact, maximal or near-maximal bouts of activity lasting up to 60 seconds provide benefits that simple "high-intensity intervals" of longer duration and sub-maximal effort do not, especially for the amount of time spent. Sprint intervals from six to 60 seconds provide similar cardiorespiratory benefits to endurance or lower intensity intervals but in a fraction of the time. In general, it appears that the higher the intensity and the higher the levels of lactic acid, the greater the release of feel-good beta-endorphins. If your sprint activity is walking/running, the best way to reach the intensity you need without sprinting at max speed on a level surface is to run up hills or place your treadmill on full incline and go as fast as you can for 30 seconds to one minute. This will spare your joints and tissues without sparing the intensity. The shorter the sprint time, the shorter the recovery time between sprints. Aim for at least four minutes total sprint time during a workout and no more than eight minutes. On two or three other days of the week, you can do some moderate intensity steady-state cardio for longer durations or some high-intensity interval training.
2008) and are also recognized as a time efficient fat loss protocol when compared with traditional endurance training (Burgomaster et al. SI training demands a large amount of energy and places the anaerobic energy system under a significant amount of physiological stress over a short period of time. 2010) and oxygen consumption (Tomlin and Wenger, 2001) to help restore the metabolic processes to their baseline conditions. Firstly SI training is for advanced trainees and athletes only. And Gibala, M., J. Divergent response of metabolite transport proteins in human skeletal muscle after sprint interval training and detraining. And Bell, C. And Boutcher, S., H. The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. And Wenger, H., A. The relationship between aerobic fitness and recovery from high intensity intermittent exercise. And Lakomy, H., K., A. The time course of the human growth hormone response to a 6 s and a 30 s ergometer sprint.
The high-intensity intervals push your body toward its metabolic limits (basically as hard as you can go) and the low-intensity intervals allow it to recover (catching your breath). Basically…how do you get the most out of individual HIIT workouts and out of your regimen as a whole? Show that you need to reach between 80 and 100% of your VO 2max during your high-intensity intervals to reap the majority of HIIT’s benefits. have also shown that the longer your cardio sessions are, the more they impair strength and muscle growth. The duration and intensity of the high-intensity intervals. Shows that the type of cardio you do has a significant effect on your ability to gain strength and size through weightlifting. The more you do HIIT workouts, the more your Tmax is going to increase. As you continue, you get an idea of your Tmax and work your high-intensity intervals up to the 50 to 60% range, which comes out to about 60 seconds. In time, you feel you can push harder and maintain the 60-second high-intensity intervals but start reducing your rest times, starting with 90 seconds (1:1.5 ratio). The total amount of HIIT you should do per week depends on your immediate goals and what other types of exercise you’re doing. For the purpose of this article, let’s just quickly review the supplements that are going to help you get the most out of your HIIT and fat loss efforts in general. So much so that I think the biggest benefits of fasted training are that it lets you use yohimbine and it makes the other supplements discussed in this article more effective.
Research shows that sprint interval training is the best conditioning method for fat loss, but it’s best to use a precise interval program in order to get results—haphazardly making up intervals is not the best way to go. For example, a recent study showed that an interval model called 30-20-10 was highly effective at improving health markers and performance in recreational runners, but it probably isn’t the best method for fat loss because it’s not intense enough to generate high levels of lactate or growth hormone. The 30-20-10 model has trainees perform four 5-minute intervals in which they jog for 30 seconds, run at a moderate intensity for 20 seconds, and sprint for 10 seconds, and then repeat. After doing the program for 7 weeks, trainees improved performance on a 1,500 meter run by 21 seconds and by 48 seconds on a 5 km run. Body composition wasn’t measured, but there was no change in muscle pump activity, indicating that although the program improved performance and health, it wasn’t metabolically taxing enough to produce significant fat loss. In comparison, a 20-minute sprint interval program that used 60 intervals of all-out 8-second sprints followed by 12 seconds recovery on a ergometer cycle resulted in 2 kg fat loss and 1 kg muscle development in untrained men. The same program produced 2.5 kg fat loss in normal-weight women. Note that the difference between this program and the 30-20-10 method is that for each minute trained, trainees sprint all out for a total of 24 seconds, compared to only 10 seconds with 30-20-10. For instance a very demanding 1 to 1 interval-to-rest program has produced significant fat loss and performance enhancement in trained athletes. The take away is that you must program interval training to reach your goal and if that goal is fat loss, near maximal intensity sprints in the 30-second range to produce lactate buildup are ideal.
Date Added: Apr 8, 2015. Date Added: Jan 23, 2013. Date Added: Jun 1, 2012. Date Added: Jun 23, 2010. Date Added: Nov 5, 2009. Date Added: Apr 24, 2008. Date Added: Jul 11, 2006.
With the exception of a handful of pure strength sports, a leaner body will perform better and faster, not to mention look better when the clothes come off. For maximum body composition and anaerobic performance improvements, the modality of choice is sprinting. A well-designed sprint program will create significant losses of body fat and at the same time increase your anaerobic work capacity and posterior chain development. The Sprinter's Body — Nature vs. Pound for pound, sprinters are some of the leanest and strongest athletes on the planet. Yes, a certain body type is preferential for success in sprinting, but training, lifestyle, and diet all have a big impact on the expression of physical qualities. The Sprinter's Body — Pros. And the Joes. It may not have you nipping at Doc Patton's heels in six weeks, but you should expect serious reductions in body fat, increased anaerobic performance, and the beginning development of a smooth gluteal fold that even your long-suffering wife won't resist slapping. Works the hamstrings and stretches the quads. Uncross the legs and move the trailing leg behind. Your non-working leg should be in contact with the floor and completely straight with toe pointing towards ceiling. Keep shoulders down and relaxed, with eyes down the track and chin slightly tucked in.
Sprinting is one of the most explosive workouts you do and popular among celebrities. Sprinting is one of the most explosive and amazing workouts you could ever do. The specific body parts that sprinting targets are the butt, hips, hamstrings, quads, calves and abs. It is a complete body workout and can be done outside the gym in any local park or track. The Benefits Of Sprinting. Sprinting is arguably the best way to firm your legs and butt without incorporating resistance training. The day you get bored and feel your workout is too monotonous is probably the day you need to change things up. The best way to change your workout is to try sprinting and see if this change can help you.
Lose Fat Faster: High Intensity Interval Training (HIIT) – My Sprinting Routine. If you’re looking to really take your fat loss goals to the next level, I want you to start incorporating high intensity interval training (HIIT) into your weekly routine. The goal is to find out what kind of training takes your heart rate (beats per minute) to your high interval zone. High intensity interval zone calculation: My high intensity interval zone = (220 – 31) x 0.85 = 161 beats per minute (but I round up to 165) My low intensity interval zone = (220 – 31) x 0.65 = 123 beats per minute (but I round up to 125) You will complete 1 high intensity interval (between 30-60 seconds) followed by a low intensity interval/active rest (for as long as it takes for your heart to slow down and hit your low intensity interval zone. Interval duration: 1 minute high, followed by 1 minute low. High Interval speed: 10.0 mph. High #1: 1 minute at 10.0 mph: HR at end of interval: 146 bpm. Low #1: 1 minute at 4.0 mph: HR at end of interval: 126 bpm.
While low intensity workouts can burn calories to some extent, the most effective form of exercise is sprinting for fat loss and overall toning. Recent studies have shown that high intensity sprints offer a more effective way to lose fat and tone the physique. Remember that these are high intensity workouts and may not be suitable for everyone. As you complete the cycle, rest for about 5-10 minutes and repeat the exercise. Doing at least 3 to 4 sprints of this high intensity activity will give you a great workout for burning up calories and fat. The intensity of the exercise is very high and it can easily burn a lot of fat in just a matter of minutes. Start off by sprinting up and down 3-5 sets of stairs for about 1-2 minutes and then jump rope for about 2-3 minutes at a super high intensity level. Rest for a few minutes and then repeat the exercise. As with the suicide drill, this form of exercise is very effective for fat burning and getting your heart pumping! While both forms of exercise can burn calories, low intensity walking may not be as effective as high intensity sprinting if you are looking for an effective weight loss program. Most people don’t have the conditioning level needed to run for an hour at a fast past so it’s much more effective for a short duration workout like sprinting to be used for a quick 15-20 minute workout to burn maximum calories and fat. What this means is that you basically boost your metabolism to keep burning your calories for an extended period of time after your high intensity sprint workout (remember the EPOC system we covered earlier?). While sprinting for fat loss can be an effective weight loss exercise, it may not suit everyone trying to lose weight because of the intensity involved.
Interval Sprint Programs for Rapid Fat Loss and Muscle Growth. However, implementing the program below with Prowlers® and sleds will put you on the fast track to fat loss. Increases rates of fat burning for longer periods of time following the workout than steady-state cardio. Allows for the implementation of Prowlers®, sleds, and other tools that have cross training benefits to improve maximal strength and performance. This alone is taxing on both the nervous system and the muscles. The interval sprint plan below will be taxing from both a metabolic (muscles) perspective and a neurological perspective. Amino loading with 100% MR and Muscle Synthesis forces the body to use more stored fat as fuel while helping muscles effectively deal with high lactic acid levels and increasing tolerance for exercise discomfort. Why not pack that in with an interval session to make the most out of your time? Perform a 5 to 10 minute warm up and dynamic stretch to break a sweat and prepare for the workout. Walk back to the starting line and keep moving. The idea here is to get moving as quickly as possible to provide some stimuli for the body, which will drive body fat loss and improved conditioning. Jog back to the starting line and stay in constant motion for about 40 seconds.
I also have a degree in Sport Management, and multiple certifications to back up my validity. Sprint intervals are used by athletes to get into peak shape for races and team sports. If you are trying to lose weight and have a busy schedule, you can get a great workout in a short amount of time. Sprint intervals also cause your metabolism to rise for several hours after you are done working out, which boosts your weight loss efforts even more. If you are new to sprint intervals, learn the basics and supplement them into your workout routine. Dynamic stretches are performed in motion and they will help get your joints and muscles acclimated for the movement they are going to be doing.
For two months now we've been challenging the common belief that low intensity, long duration exercise is best for fitness and fat loss. We've shown that very brief and very hard interval training is amazingly effective in developing both aerobic and anaerobic capacity - and far superior for fat loss. Tabata's study is excellent and his findings confirm previous studies that have looked at the effects of intense interval training on aerobic and anaerobic performance. (Nerves and the brain derive energy only from glycogen - not fat.) Slow twitch muscles are noted for their endurance and have the ability to use large quantities of oxygen required for fat metabolism during aerobic exercise. For example, in a 100 mile bike race, which encompasses both high work volume and intensity, it is imperative that the cyclists focus on maximizing aerobic and anaerobic conditioning. It allows for the simultaneous training of multiple physiological variables (e.g., aerobic and anaerobic, power, strength, speed, and power) that contribute to peak athletic performance in all sports. It is one of the most challenging, intensive methods of cross-training yet devised for muscular endurance and anaerobic power. The answer is yes and no. For best results and safety, the intensity of the interval workouts should be set using a percent of one's age-related maximum heart rate.
Your body changes the way you store your carbs in the future. Because you can control the variables, your interval cardio session can be more precisely carried out. That's the speed you go back to after each challenge, to rest and recover. That is what the stretching will do for you. The one that works well for me and my clients is: This assures that more of the jolt of your stride will go into your muscles rather than your bones, joints, and ligaments. For your first challenge take the speed up 0.5 mph higher than your baseline, and the incline to 1.5 for beginners, 2.5 for intermediate, or 3.5 for advanced. You know that you are ready for your next challenge when all three of the following occur: You feel strong and you are ready for the next repetition, which will be slightly more challenging. I strongly suggest that you do your interval cardio first thing in the morning before you eat your first meal. It is one of the more safe and effective interval cardio sessions you will ever come across.
Do sprints to lose fat, build muscle, improve your health, and live a more excellent life. Sprint training is a powerful tool that gives you back considerably more in terms of health benefits than the effort required. Luckily, the health benefits and fat loss come from doing either one, though with slightly varied returns that are related to the effort you put into your workouts. Research shows that repeated sprint training is the only form of conditioning to produce significant fat loss, and it does so in an amazingly small amount of training time. The benefits of sprints are evident quickly: A 2010 study found that just 6 sprint sessions of six 30-second all-out cycle sprints with 4 minutes rest over 2 weeks led to a leaner waist by 3 cm., and a much greater use of fat for fuel. Sprint training will help you build muscle and it preferentially increases the size and strength of the powerful, fast-twitch fibers. Women won’t experience the same increase in testosterone, but sprints will increase growth hormone (GH), burning fat and building muscle for a strong, lean outcome. Studies show that sprint training is more effective than steady-state endurance training for improving endurance capacity, maximal oxygen uptake, and time to fatigue. • Sprints “train” the body to burn fat for fuel, preserving muscle glycogen and prolonging work capacity. Throw in the fat burning hormone response to training and you have a potent fat loss environment. And you’ll get the best fat loss, muscle building and health results from keeping it short, simple and intense. You will get a lean, muscular body, and improve your health, putting you ahead of the biggest health threats that face you as you age.
Hill sprints bring out something that you can’t really get in the weight room, something that you really can’t get on the track. Can’t really say that for the stairmaster, can you? The nice thing about sprinting up a hill is that you don’t require as much of a warm up. See how you feel after the first session and give it a go again in about five days. Instead, to be safe, we will use flying starts, meaning you start by running at less than your maximal speed and work your way up to top speed over the course of 15-20 yards. • When you are running the arms must pump vigorously, forward and backward. • Think of pulling yourself through the air by driving your arms back as fast and hard as you can. The hands come up to a level even with the face and they come down and cross your pocket on the way back (but no further; don’t have them swinging way behind you). • Drive the knees high and be sure that the foot strikes directly under your body; not out in front of you (although, on a hill this may be slightly different depending on the incline). • When the ball of the foot makes contact with the ground think of yourself as an animal pawing at the ground and rapidly pulling it behind you. A few angles will change here and there but for the most part, if you follow those recommendations you’ll be ahead of the pack and your sprints will be a lot safer and faster.
But she also had determination. Like millions of women, she had struggled with her weight and self-esteem much of her adult life. "That was it," she recalls. Except that she was doing everything right. Falkenstein spent 45 minutes a day on cardio machines at her gym and another 30 or 40 minutes lifting weights. She was dieting, but her weight wouldn't budge. Six weeks and one dress size later, Falkenstein was beaming. "My clothes fit and my cholesterol is normal," she says.
Interval training raises your metabolism and burns fat faster than low intensity workouts. Here's how you can take avantage of sprints to help lose weight. Why Interval Training Helps You Lose Weight. Performing short sprints at intervals throughout the day raises your heart rate more effectively than low intensity training, and can ultimately help you lose more weight than would low intensity training alone. Before beginning an interval training session using sprints, you need to warm up (just as you do for any form of exercise). Unlike low intensity workouts, you only need to interval train with sprinting for 30 minutes at a time, three to five times a week, to lose substantial amounts of weight. Interval training with sprinting can help you make a lot of fitness progress, even if you're already following a low intensity program or a weight training program. When you reach a plateau in your fitness regime, interval training can help you push beyond it. Interval training is fun, especially if you like sprinting. You can even interval train by jogging and sprinting in place if the weather is bad.
Between each sprint, you'll recover at an easy pace for 4.5 minutes, giving you plenty of time to get ready for the next sprint. If you're using a treadmill, you might want to build in more time around the spring intervals, since it takes a bit for the treadmill to speed up and then slow down. This workout is best for intermediate and advanced exercisers who really want a challenge.
Sprint (speed) work does not have to be exclusive to track work, you can also perform sprint training protocols on bikes and rowers. The disadvantages of using a treadmill for sprint interval type work is that the intervals will need to be 30 seconds or more in duration as you have to dial in the speed… The main advantage to treadmill sprinting (intervals) is that you can dial in the exact speeds you want to move at for both the high intensity portion and the low intensity recovery period of your training session… Track sprint work and interval training work beats treadmills for this reason as you have no speed limits, and can perform sprints and intervals of any time duration. If you are new to track sprint work I suggest you keep your intervals to 30 seconds and upwards, going no further than 90 seconds, keeping the majority of your work in the 45-60 second range… And using rest intervals that are equal to or greater than the actual work period. Usually the shorter the sprint interval is, then the higher the intensity will be (you will be sprinting faster) and therefore required to rest longer. This means that if I sprint for 30 seconds I will rest no longer than 2 minutes (120 seconds) before I start the next 30 second interval. So each set takes 8 minutes, we then rest ½ that total time between sets (4 minutes) and the entire session will take us 32 minutes to complete. My suggestion to you is to first look at what time you have to get the work in and then plan your session based on your time constraints. It would be better for you do to 30 second intervals with 30 seconds in between reps and maybe take a slightly longer (maybe 60-90 seconds) rest interval after 4 reps (half way point) have been performed.
6 Steps to Maximize Your Fat Loss Intervals. Cardio is the cornerstone to any good weight-loss plan—especially intervals, where you alternate going as fast as possible with brief periods of recovery. "You want to take your heart rate up progressively," Campbell says, "Focus on large muscles like the hamstrings and quads. Time Your Sprints. Walk slowly for 90 seconds to cool down, then repeat your course. Running Intervals the Right Way > > > "If you stay upright during your sprints," Campbell says, "it keeps the intensity on your muscle the entire time."