On today’s episode of Live Lean TV, I’m answering a few questions on HIIT sprint training, including the often asked question: how many sprint workouts a week for fat loss?
Oh yeah, it’s time to talk more about my secret weapon to Living Lean, HIIT sprint workouts.
I briefly discussed some of the fat burning and muscle building benefits of sprint HIIT training for beginners in my last post.
I know you probably already have a lot of questions on how to properly incorporate HIIT sprint workouts into your program.
So in this post, I want to share 2 ways to get more benefits out of your HIIT sprint workouts, as well as answering a 4 of the most asked questions about HIIT sprint training.
In addition to answering these questions, I also will share my personal experiences and results from sprint HIIT training, as well as a little bit of research to back it up.
So let me begin by answering the first two questions.
At this point, since you’re new to HIIT sprint workouts, it does not matter if you do it in the morning or evening.
It also does not matter if you do your HIIT sprint workout fasted or fueled.
In the beginning, I just want you to focus on doing your HIIT sprint workouts.
This means you can do your sprint intervals in the morning or evening, as well as fasted or fueled.
In other words, I just want to remove all of the excuses and limitations of why you think you can’t do HIIT sprints.
Just do it.
Here are the answers to the other more important questions on how to get more benefit out of your HIIT sprint workouts.
Plan your HIIT sprint workouts separate from your weight lifting days.
For me, I prefer to train with weights typically 4-5 times a week.
On my 2-3 off days per week, I do HIIT sprint intervals.
Here’s the reason why you should separate your weight training workouts from your HIIT sprint workouts.
My weight training workouts tend to last between 50-60 minutes, and are maximum effort workouts.
After 60 minutes of lifting weights, I am done.
Also, typically around the 60 minute mark, the stress hormone cortisol is elevated to a point where the body is at an increased catabolic muscle breakdown state.
This means at the 60 minute point, it’s time to get out of the gym, and pound some food to begin the repair, recovery, and growth phase of the day.
In most cases, you shouldn’t extend your workout by another 20 minutes, for an all-out HIIT sprint workout.
When you do this:
Another option is to do your HIIT sprint workout at another time during the day.
In other words, sprint in the morning or evening, then lift weights at the opposite time.
On top of my 4-5 weight training workouts per week, I add in 2-3 HIIT sprint workouts on alternate days.
However, I do not recommend HIIT sprint workouts on back-to-back days.
Spread them out throughout the week for maximum recovery, progression, and performance.
Now a quick little story about “pre-sprint” Brad.
You know, the Brad that wasn’t as lean or athletic.
I admit, before I knew what the hell I was doing, I used to be at fault for doing 60-90 minutes of low intensity slow and steady (LISS) cardio.
I mean, according to the table on the treadmill, this slow and steady approach to cardio kept me in the “fat burning zone”.
So that’s supposed to be good, right?
In other words, I could stay inside of my comfort zone.
We all know when you stay inside your comfort zone you get results right?
I’m obviously being sarcastic.
I don’t watch much TV, but I love catching up on my sports highlights.
Even at the expense of getting results, I guess.
My favorite benefit of LIIS cardio is being able to talk to the hot girl on the cardio machine.
Don’t judge, we’ve all jumped on the treadmill beside “that girl”, even if it was a weights day.
And ladies, be honest.
I’m sure a few of you are guilty of this as well.
But of course, after spending a lot of time doing these boring slow and steady cardio workouts, I noticed I wasn’t getting any results.
So then I hired my first fitness coach.
I was happy to see that they put something in my workout program called sprint intervals.
I thought cool, this is something new for me to try.
Plus, it’s going to save me from all the boredom with my LISS cardio workouts.
In my workout program, I also noticed that the HIIT sprint workouts took 3 times less time than my original LISS cardio workouts.
Plus, when I did my first HIIT sprint session, damn my body felt it, because it took me totally outside of my comfort.
Although I could no longer talk to that cute girl while doing cardio, because I was so out of breath, or watch SportsCenter, the fat melted off and my abs started to pop out.
I am proof that sprint intervals work.
Researchers compared the body composition results of a 3 day per week HIIT sprint program with a 3 day per week aerobic endurance program.
So in reality, at 6 x 30 second sprints, there are only 3 total minutes of work and 20 minutes of active rest.
The LIIS cardio endurance program had participants jogging for 60 minutes at 65% of their maximum heart rate.
The Sprint Interval Program Results:
Even though during the entire 6 week program the sprint group only spent 45 minutes, the equivalent of 0.75 hours, sprinting, they still lost 12.4% body fat.
The LIIS Cardio Endurance Program Results:
The LIIS cardio endurance group spent 13.5 hours jogging and only lost 5.8% body fat.
So not only did HIIT sprints help me lose fat, this research proves you can lose more fat in less time by doing sprints.
Damn that’s good.
Check out my Live Lean Sprint 2.0 Progressive Workout Program.
This includes beginner, all the way up to more advanced progressive sprint workouts.
This means the HIIT sprint workouts build on one another.
Even though you can do these workouts on cardio machines or a field, the program also includes a cool video of me at the track.
For more actionable tips on how to get started on sprinting your fat away faster, and in less time, check out this video post.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.