On today’s episode of Live Lean TV, it’s time for me to show you one of my secret weapons to Live Lean, a 15 minute hill sprints workout for fat loss.
If you’ve been a long time subscriber of our Live Lean TV YouTube channel, you no doubt already know my feelings on people who excessively do low intensity steady state, a.k.a. LISS cardio for fat loss.
Side note: as I mentioned in my video post on How To Get Started Losing Weight When You Are Obese, I do recommend that obese beginners follow a LISS cardio routine, combined with weights, for just the first 8 weeks.
Once this initial 8 weeks of training is up, I recommend obese beginners progress to high intensity interval training, a.k.a. HIIT cardio, combined with weights.
Then I’d recommend you eventually build up to today’s unique type of cardio training.
But if you’re not currently obese, I’m talking to you, Joe, Judy, Jeff, Jennifer and I’m sure many others with names that don’t start with the letter ‘J’.
Stop wasting your time doing excessive amounts of low intensity aerobic endurance cardio, especially if your goal is fat loss.
After a long days work, or short night’s sleep, you force yourself to go to gym.
Hi-5 for discipline.
But when you arrive at the gym, you go on auto-pilot by stepping on elliptical machine #5, because you know you always have to choose the same machine.
Then like a hamster in a cage, you start “ellipticaling” for 60-90 minutes.
These people’s physique never changes.
How’s that for a slap up side the head?
It’s time for you to follow this short, but intense, anaerobic cardio workout that will incinerate fat faster.
We are going to do some high intensity interval hill sprints.
This hill sprints workout for fat loss is going to kick your butt.
Here’s how to do it.
Starting at the bottom of the hill, you’ll run all the way up to the top.
Then we’ll repeat this for a total of 4 sets, with each set being a slightly shorter distance.
So with that said, let’s get into the details.
The first sprint will be the longest and most difficult sprint.
Start at the bottom of the hill, then sprint all the way to the top.
The ideal distance for sprint #1 is approximately 400 meters.
After completing the sprint, take a 2-3 minute break to allow your heart rate to lower.
Then move on to the next hill sprint interval for 300 meters.
For the second sprint we’re going to sprint approximately 300 meters up the hill, so not quite to the top.
When you’re feeling the burn in your legs and lungs, repeat the following.
No pain, no pain.
It only gets easier from here, as the distances decrease for every interval.
The third hill sprint will be approximately 200 meters.
The fourth and final hill sprint will be 100 meters.
That’s right, there’s no need for a round 2.
This hill sprints workout should only take between 10-15 minutes.
Take a 2-3 minute break between each sprint to allow your heart rate to come back down.
Based on the intensity of this hill sprints workout, your body will be drained, and the switch to turn your body into a fat burning machine will now be on.
Complete a hill sprints workout like this one time a week for faster fat loss, while building lean and sexy muscle.
Forget about the no 30-40 minutes on the treadmill.
Get outside, find any type of incline, and get lean faster.
This 15 minute hill sprints workout for fat loss was featured in my Live Lean Sprint 2.0 program.
Get the full program here and learn how to do cardio the most effective way.
If this video post was helpful, show your support by clicking the social media buttons to share the videos to help us further our transformation 1,000,000 mission.
Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.
If you enjoyed this hill sprint interval cardio workout, please support this blog, by clicking the social media buttons to share this with your friends.
Subscribe to our Live Lean TV YouTube channel and leave a comment below on what you want to see in future posts.
Now I’m interested in hearing about your experiences with burning fat while gaining muscle.
Be sure to share your answers in the comment section below.
Check out our free workout videos here.
Check out my free recipe cooking videos here.
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.