Lose Fat Faster: My HIIT Sprinting Routine


Lose Fat Faster: High Intensity Interval Training (HIIT) – My Sprinting Routine

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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.

It may sound like a scary workout that beginners can’t do…BUT…in its most simplistic form, it’s just alternating between high intensity (all out effort) intervals followed by low intensity (active recovery ’“ walking) intervals.

Regardless of your current fitness zone, YOU CAN DO HIIT training.

It doesn’t mean you need to be able to sprint all out. The goal is to find out what kind of training takes your heart rate (beats per minute) to your high interval zone.

This could simply be a fast walk on an incline for a short period of time. You can do that right? Of course you can…especially if you want to lose fat faster and work your heart out more efficiently.

HIIT Heart Rate Zone Formula

High intensity interval zone calculation:

(220 – Your Age) x 0.85

Low intensity interval zone (active rest) calculation:

(220 – Your Age) x 0.65

For example my training zones are calculated as follows:

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)

It’s that simple to calculate.

How to structure your HIIT program:

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.

Complete between 5-10 high and low intervals.

HIIT sprinting workout

Here’s A Video Of Me Doing An Outdoor HIIT Sprint Workout Program:

Equipment: treadmill

Incline: 2.0 for warm up and all intervals

Interval duration: 1 minute high, followed by 1 minute low

High Interval speed: 10.0 mph

Low Interval speed: 4.0 mph

Warm up: 4 minutes at 4.0 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

High #2: 156 bpm

Low #2: 136 bpm

High #2: 157 bpm

Low #2: 137 bpm

High #3: 161 bpm

Low #3: 134 bpm

High #4: 159 bpm

Low #4: 135 bpm

High #5: 159 bpm

Low #5: 139 bpm

High #6: 159 bpm

Low #6: 139 bpm

High #7: 153 bpm

Low #7: 140 bpm

High #8: 157 bpm

Low #8: 141 bpm

High #9: 162 bpm

Low #9: 139 bpm

High #10: 157 bpm

Low #10: 137 bpm

Cool down: 4 minutes at 4.0 mph (HR finished at 117 bpm)

Note: I should have up’d the intensity via speed or incline so I could elevate my HR a little bit more to 165. I also should have allowed a little more time for active recovery to allow my HR to drop to 125 before going back into a high intensity sprint.

The Results?

HIIT Training

Note: this total HIIT program lasts for only 28 minutes (which includes the 4 min warmup and 4 min cool down…so really only 20 minutes).

My HR Monitor shows 42 mins but this included my 15 minutes of core work afterwards. Essentially my 28 minute HIIT workout burned over 300 calories.

Not bad, but not a lot either…BUT…looks can be deceiving. The real key is the “after burn effect“.

After Burn Effect of HIIT

HIIT Afterburn Effect

When you do HIIT workouts, your body will be burning MORE calories hours after you leave the gym! Don’t forget that!

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Sprint Interval Workouts

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Hope you enjoyed this HIIT Sprinting Workout Video and my HIIT cardio program

Be sure to comment below if you liked this HIIT Workout and share it with your friends via the social media icons.

Check out another one of my fat burning Jump Rope Tabata workouts.


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.

31 responses to “Lose Fat Faster: My HIIT Sprinting Routine

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  5. Please fix the typo. It should be

    Low intensity interval zone (active rest) calculation:

    (220 – Your Age) x 0.65

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  7. Hey Brad! Should I do HIIT and weight traning on different days? I´m lifting weights 4 days a week and after each workout I do one of your Tabata workouts and I love the burn but I want to try one of these HIIT workouts 😀

  8. i’ve always included at least 1 HIIT cardio session a week regardless of goal. However if you’re really looking to add size quick, and aren’t concerned about excess fat, you may want to skip cardio until you’re looking to lean down.

  9. dude what about some of us who are weight training to add some size, will 2 to 3 HIIT sessions per week hurt my muscle gains??

  10. are you working in any weight training? if not, stick with 3 days of HIIT and the other days stick with weight training. trust me, weight training will do so much for your body…and i promise you won’t get big and bulky!

  11. I had another question Brad – I know you recommend doing 3 HIIT sessions a week, but would it be hurting more than helping me to do 5 days a week? I’m feeling really good body/pain wise, but I don’t want to hurt my progress.

  12. great question but it’s so hard to even make a guess since it depends on so many different factors that are specific to you. i burn between 300-400 calories. if you’re really interested in knowing how many calories you burned during 6 intervals, I suggest you pick up a HR monitor. the after burn is what you should really get excited about although scientists are still uncertain how to calculate that exact number…keep it intense and consistent and you will see awesome changes. good luck 😉

  13. How many calories on average would I be burning per HIIT session? And what about the afterburn? This morning I did a warm-up, 6 sets of high and lows and a cool down. I’m 5’0, 112 llbs, 22 y/o… if that helps get a range. BTW, just started this workout routine on Monday, I’m pretty excited about it. Hope I get the results i’m looking for! Thanks for this video!

  14. true, it’s just meant to be a calculation…it’s always best to listen to your body. that beats a calculation any day.

  15. Those calculations are only for about 1/3 the population, or the norm.My heart rate goes way above the number you put up, I used to worry SO much about it, that my heart would blow up.A slow jog for me puts my heart rate over 170, my heart rate max is supposed to be 183. If i sprint for 30 seconds, my heart rate goes over that,In fact, while doing HIIT it isn’t uncommon for it to go above 190 at least a couple times. I recover quickly,so I don’t worry about it.I just don’t want others to worry!

  16. i highly suggest you pick up a copy of my book/program, “Awaken The Abs Within”…all my secrets to jump start fat loss can be found in this book. Just search for it on Amazon or get the e-book from my website. Also be sure to subscribe to this Live Lean TV channel and follow the workouts and especially the cooking shows.

  17. well i am about 143pds and 5’6tall, female…
    i wanna have smaller tighs and flater tummy….
    please suggest what can i do to improve myself…. 🙂

  18. you should be fine at 180…if you were upwards of 200, I’d be concerned. thanks again for the support…glad you’re liking the channel.

  19. all my secrets to jump start fat loss can be found in my book, “Awaken The Abs Within: 7 Secrets To Lose Fat”. Just search for it on Amazon. Also be sure to subscribe to this Live Lean TV channel and follow the workouts and especially the cooking shows.

  20. Hi. I weigh about 238pds, and 5’5 tall, female. I would like to know what can I do to jump start weight loss.

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