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Our Favorite HIIT Sprint Workouts To Burn Fat And Build Lean Muscle

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HIIT Sprint Cardio Workout Styles To Get Shredded

On today’s episode of Live Lean TV, we’re answering a viewer question who asked for our favorite HIIT sprint workouts to burn fat and build muscle.

Today’s viewer question is from #AskLiveLeanTV Ep. 020.

Here’s today’s viewer question:

Bsardanelli606 from Snapchat says:

What are your favorite sprints for burning that last bit of fat and building some lean muscle?

Our Favorite HIIT Sprint Workouts To Burn Fat And Build Lean Muscle

Brad: What do you like to do for your sprinting modality?

Jess: Here’s my favorite go-to sprinting modality when I go to the track.

I sprint the straight away and I recover on the curve.

That’s my favorite thing and it’s basically an even interval.

For example, a 100 meters of sprinting and then 100 meters of recovery.

but obviously the sprint is much faster than the recovery.

Obviously the sprint time is much faster than the recovery time.

I would say time wise, it’s maybe a 2 to 1 ratio.

I just really like that.

I usually do an even number of intervals, for example, 8 to 10, depending on the day.

Brad: So is it just continuous?

Jess: Yeah, it’s continuous.

I’ll sprint, recover, sprint, recover, and I’ll do that eight times.

That’s four laps around the track.

Brad: If you don’t have access to a track, or it’s winter time and you can’t train outside, I would use a treadmill.

When I to live in Canada, I used to do sprint training on a treadmill in the winter time.

It would be a 30 second maximum sprint on an incline treadmill at 12 miles per hour.

Essentially as fast as the treadmill would go.

For the 60 second minimum recovery, I would turn the speed down to as to approximately 3-4 miles per hour, so I’m just walking.

Jess: Would you grab the treadmill arms and lift yourself up, then jump off the treadmill belt to reduce the speed during the recovery?

Brad: Yes, I would do that as well, until it slowed down.

I would use that 60 seconds to recover.

Depending on your fitness level, a lot of people may need more recovery than that.

If you’re into sprinting, I would recommend you get a heart rate monitor strap and do your recovery time based on heart rate zone.

If you don’t know what your heart rate zone is, for example where your heart rate maximum and minimum should be, here’s a video blog link to calculate your heart rate training zones.

How To Calculate Your HIIT Heart Rate Target Zones

My favorite sprinting style at the track is a little bit different than you.

I like to go all out for the 100 meter dash.

Then I’ll wait until my heart rate goes down before completing another one.

It takes me approximately 11 seconds to complete a 100 meter dash is approximately 11 seconds.

I’ll walk back to the starting line, then go again in approximately 30 seconds.

Jess: So it’s almost three times as much rest as work?

Brad: Yes, it’s three times as much rest as work.

Jess: Rest is really important when it comes to sprints.

To do HIIT correctly, do not underestimate the importance of resting, because if you don’t rest, your next interval is going to be really crappy.

How To Do HIIT Cardio Correctly

Brad: Yeah, your intensity is going to go down, so you won’t get as much benefit out of it.

Jess: For beginners, I would recommend doing a run to walk interval, then work your way up to sprinting.

Sprinting really does mean all out, balls to the wall.

Brad: Yeah, during and immediately after a sprint, you shouldn’t be able to talk or carry a conversation.

Live Lean Sprint Workout Program

If you are a beginner sprinter, check out my Live Lean Sprint workout program.

This program includes three phases to it.

If you’ve never sprinted before in your life, or you’re brand new to fitness, phase one is for you.

If you’re overweight and can’t even run to the corner, start there.

Then it progressively builds you up to the other phases, where it’s going to get you into a badass within weeks.

Jess: Yeah, sprinting is definitely our favorite and preferred way of running.

We don’t go on long runs, but we definitely do sprints.

We highly recommend that for you to help burn fat versus burning muscle.


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.

Take the Free Live Lean Body Quiz


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Question For You:

  • Do you ever complete HIIT sprint workouts?
  • What is your favorite type of HIIT sprint workout?

Be sure to share your answers in the comment section below.

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