Want to shred fat as quickly as possible without losing muscle and without doing hours of cardio every week? Then you need to incorporate HIIT sprints.
At this point you’re probably thinking “there’s no way I can shred more fat in less time”. I wouldn’t blame you for thinking that. But the truth about HIIT is that it’s not easy. Although one of the best fat burning exercises, it’s not a walk in the park. The 15 minutes of this brutal HIIT workout will be extremely difficult and you will want to quit. However it will also be the most rewarding thing you’ve ever done and you’ll be able to reap the many benefits of HIIT.
As Mike Matthews from Muscle for Life mentions, HIIT has proven to be the most effective cardio for fat loss by several studies and takes only 15-20 minutes to complete. For example, a study by the University of Western Ontario proved just how much more effective HIIT workouts are compared to traditional cardio sessions. The researchers had 10 women and 10 men training 3 times per week. One group doing 4 to 6 30-second treadmill sprints with 4-6 minutes of rest between each, and the other group doing 30-60 minutes of steady-state cardio. What were the results?
After 6 weeks of this training, the subjects doing the intervals ended up losing more fat. Proving that doing only 4-6 30 second sprints burns more fat than 60 minutes of incline treadmill walking.
The way it burns more fat than steady-state cardio is from its high intensity work intervals. It is critical that you push yourself during this workout to ensure you reap the benefits of HIIT.
The Workout Plan
For this workout I suggest you do it outside on a running track or grass field (I usually do it on a field by a nearby park). The key to this workout plan is to progress each week to continue burning fat. We will start out the first week with 1 HIIT sprints session and build up to 3 sessions per week. You will alternate between 20 seconds of an all out sprint and 90 second rest periods. Remember to push your self during the sprints. Here’s the workout below:
By week 9-10 you will be doing HIIT sprints 3 times a week. I suggest you don’t do anymore than that. Also, try to keep at least 1 day of rest between your HIIT sprints sessions. With 3 sessions per week you can’t keep a rest between them and not perform them around your leg day. But by then your body will be more adapted to the training and able to recover faster from your sprints. This workout can also alternatively be performed on a treadmill instead, I recommend using this HIIT treadmill workout for guidance.
Now it’s time to put what you’ve learned into action! Follow this workout plan consistently and I guarantee you will see amazing results when used with a solid weightlifting routine and diet plan. Let me know if you have any questions. Enjoy!