Sprint To Your Ultimate Body

Hey Joel,

You have given some pretty good options for the intervals and this should be enough for anyone to start seeing some results, especially if they been doing ONLY steady state/low intensity cardio.

Another excellent way to spice this up is to increase the level or speed at each interval, but this would be determined by a) which type of cardio you were using, and b) how well conditioned you are, as the heart rate will spike quite a lot with this added tweak.

MRT is really just another name for circuit style training which can be pretty much anything, as long as the rest periods are kept to an absolute minimum for the desired number of exercises. For example, I like to use 4-5 exercises with weights that are mostly compound exercises, recruiting as many muscles as possible and going for a whole body workout.

The choices for “MRT” workouts can be pretty much anything in a similar format to what I have just described above. You can even throw in a 1 minute sprint on say an elliptical trainer, rower, etc. as long as you keep the pace up and the rest period down until the circuit/giant set is over. Rest, then repeat for 3-4 times.

I think it’s awesome that you are getting this training principle out there, it’s certainly not new, just very underused. I have been using this with my personal training clients for over 12 months and it’s very effective.

Looking forward to more posts.

Regards, Clayton
Personal Trainer | Adelaide, Australia

I’ve been doing Arnel’s 16 week ab program - which include intervals much like Joel is suggesting. I can DEFINITELY attest to their benefit. In addition, an immediate psychological benefit is feeling like you’ve really worked yourself - very satisfying from a physical and mental standpoint.

Since implementing high intensity intervals into my training routine, I’ve noticed vast improvement in what I am able to do and what I perceive as “hard”. I used to be a slow and steady jogger, 5 on the treadmill was enough for me. I eventually was able to work up to running at 7 and sprinting at 10. It has really improved my level of fitness. The added bonus of finishing quicker is very nice. Jogging for an hour blows!

what kind of intervals do you do joel? im guessing 2:1, because youre the man, right?

Hey!!! This is a really good way of doing your cardio. I’ve been using this method for a while now and it works great!!! Really nice training program, Joel!!!

Seriously I dont understand about the training. Can someone kindly explain to me? For instance:

Week 1, Workout 1: 20 minutes @ 70% of HRmax
Week 1, Workout 2: 25 minutes @ 70% of HRmax
Week 1, Workout 3: 30 minutes @ 70% of HRmax

I thought that HIIT is going all out sprint and rest, and could not last more than 20 min. Could anyone explain how this works?

You know…

I am in the Army and I caught the HIIT bug about 10 months ago, when I was in Iraq. I kid you not, using a sprint rest method exclusively (no ridiculous Army long slow formation runs), I dropped 35 lbs. of grossness and dropped 3 entire minutes from my APFT run time. Now mind you, I did NO timed runs, no tempo runs, no 2 miles test runs, and no long slow runs. This system works, I LOVE interval running!

Hi Joel;

You give very detailed and informative directions. One question: How rigidly should one follow APMHR? As one gets older and still maintains a desirable level of fitness can result in a low number. Maybe it’s a question that others have been asking themselves. May it be millions who want to know!!

Thanks.

you start with a moderate intensity(70% - 85%) steady state cardio and progress to a HIIT a few weeks later, great for those that are not ready for some sprinting interval

@Wesley -
As I read this, interval training is only used in weeks five and six.
The earlier weeks are just ’steady state’ work as fitness preparation.

Wesley,

What he means is that each week is a progression to get you to be able to handle the sprinting workouts. HRmax = Heart Rate Max so take the math he suggested (220 - your age) * .70 = HRmax

Example: (220 - 30) * .70 = 133 HRmax

Thanks Joel for the awesome post! I walk my dogs and we go up a steep trail sometimes so doing HIIT uphill is a really good workout, so give that a try!

These are short active and very long recovery compared to those I’ve used in swimming training. I’ve used something closer to one or two minutes active and around 4 seconds rest and got good fitness increases. I’ll be interested to see how your scheme changes things for me.

Any idea what %HRMax is likely to occur with your sprint intervals?

i’m the same as wesley ,could you please explain the training

Wesley:

The 4 first parts of the program are just to prepare you for the real HIIT in the following weeks. If you are not in good form you can improve with that training and progress then to HIIT.

Regards.

@Wesley Hey Wesley,

Pretty sure Bob is on the money here from Joel’s introduction where he says is you are not in sprinting shape you can build your level of fitness by using the program he has outlined. This is to build a good platform of general cardiovascular fitness to then take it to the next level.

Weeks 5-7 then involve interval training/HIIT. Again, you can use ANY interval time period here, alternating between fast/slow or sprint/rest, etc. Could be 10/10, 20/20, 30/30 or whatever you like.

If you are just keen to get into it, you could try something like this:

Start with a 5 minute steady state warmup that is around 60-70% of maximum effort and then perform the following invervals; I will use the elliptical trainer and LifeFitness as an example as they are pretty unviversally used just for illustration purposes:

- 30 seconds fast/30 seconds recovery (fast is pretty close to flat out, recovery is slow!)
- repeat for 5 minutes in total
- cool down for 1-2 minutes letting the heart rate return to close to normal

Now, this is only ONE way and as you get fitter, go for a little longer. Week 1 do the same thing, Week 2 make it 6 Minutes of intervals, Week 3 7 Minutes, etc. up to around 15-20 minutes tops for the intervals, anymore and you will be stuffed as it’s pretty tough work.

When that all gets too easy, start increasing the level. I use this method all the time rather than going for ages, just up the level so the 10 minutes of intervals are pretty hard.

Joel is just giving you some examples. Feel free to make up your own and customise them to suit and record your progress. You will see results pretty quickly with consistent effort.

Hope that makes sense mate.

Regards, Clayton
Personal Trainer | Adelaide, Australia

This also works great on a spinning bike. I teach a class in China and we do our sprints to music (ie sprint chorus, rest verses). No one gets bored.

Hey Joel

Great stuff!

Any thoughts on integrating Tubulence Training into this nutritional program?

Dalton

Great post as always!
I was just wondering… In a MRT Workout, can I use ANY exercise with short periods of rest?
For example: Calf Raises, Crunches, Lateral Raise Then Push-ups and maybe then wrist Curls..? These are neither compound or complex exercises. Will the workout still be as effective as with a set of 5 other compound exercises?

Thanks

This program of training is the way to go for anyone wanting to lose body fat and maintain their results.

it works the same if i run, cycle or stepclimb ?

I have gone straight to 10 X 1 min sprint (really a jog):1 min walk

This has my heart rate up at 100% which is probably a little high.

I do this 2 X per week and add in a couple of Curves work outs.

My inside knees are a bit sore… maybe I am over doing it?

I am 50 years old but I really am keen on results… food is great!

Hey Joel

This is definitely the way to go!! I like to run @3 1/2 miles a couple times a week just because I like getting outside early in the morning and getting myself going. It’s all for my head.

However, that being said, on the other days I do weight training and intervals. I have a huge hill in my town so I warm up by jogging to it and then I do 8-10 sprints up it and then walk/jog down. The sprints take about 25 seconds and then it takes about 30-45 to walk/jog down and then I do it again.

The whole workout takes about 20 minutes and Im exhausted when Im done. Ive definitely noticed changes in my body since I started this type of training.

I live in NJ, so unfortunately this winter was not great for outside training and I’d rather shoot myself than go on a treadmill. I get so bored!! So I often interval train with body weight exercises.

For example:

Jump rope 1 min
mountain climbers 1 min
Box jump ups 15
Dumbell swings 30 secs
Treadmill I=10.0, speed 8.5-9.0 45 secs
pushups 30 secs
burpee/chin up 10
Plank 1 min

Repeat for 3 sets.

This is just an example of the type of workouts I do. Try it out. It is kick A** and soooo much more interesting than getting on a cardio machine,

I am a PT so I started telling clients about 6 months ago to do interval training and they all love it!! Not only do they feel more fit but they love how it takes less time.

Depending on my clients fitness levels, I usually end their sessions with some form of interval circuit. I think it’s awesome and can’t agree more about long, slow cardio.

BTW, to answer Daltons question–I primarily do Turbulence training when I workout. Its a great, well thought out, efficient system and it incorporates the intervals into the workouts. I see huge changes since I started training this way (about 6 months ago).

So, Joel, thank you for the tips and keep up the great info.

Rachel

I have found these types of workouts to be far superior to traditional cardio.

For those who are interested, Dr. Al Sears provides a book and a DVD on the subject. He calls it PACE for Progressively Accelerating Cardiopulmonary Exertion.

But as Joel shows here you don’t need any fancy equipment or workout videos.

The only things I have found helpful are a combination watch/heart monitor so I can keep track of the intervals and my heart rate. While perceived rate of exertion is probably the better indicator of intensity, I find the heart rate monitor helps give me a range to shoot for.

Also, as some have noted, the heart rate monitor very often reads 90-100% of max when I still feel I have further to push. I think everybody gets a slightly different reading. That’s why I use it just as a general guideline.

Hope that helps! :)))

Hey Joel

this stuff is GOLD ! Works you hard and leaves you feeling like you have actually accomplished something when you finish. I always make sure I do 10 min of intervals after weight training and then stretch afterwards.

I’m now 48, but have a “fitness age” of 24 - down from 58 in 12 months thanks to you, Craig Ballantayne & Skinny Vinnie !

keep on rockin . . .

Hey Joel… It’s really the best way to start the day. Turning on the computer to check the new info you just sent to our mail.. great :)
I’m not working out dieting atm, i can’t really find the time for it and so on (yeah excuses, there is enough of them :P) but i will in arround ½ a year or something like that move out and live for myself (i live with my parents atm, that makes it hard for me to follow the diet (yeah, more excuses) )
But i’ll gather information and be 110% ready to start dieting, lifting weights, HIITs and so on, so that’s why i write now :)

I’m not the kind of guy who likes to run, i kinda hate it… I can’t get myself out running without there’s like a ball or something infront of me, but i like jumping ropes…
And that’s what my question is all about.. Do there exist some kinda “Jumpin Ropes Exercise Guides” or something like that… Would love to know..

Thanks alot for all the effort you’ve put into this, keep it up - great work ;)

Regards Julian.

Originally Posted By orlandoit works the same if i run, cycle or stepclimb ?

Hey,
the idea is the same, but the actual results you get from using each of these machines will be different for each one.
Cheers :)

Originally Posted By Michael

Originally Posted By orlandoit works the same if i run, cycle or stepclimb ?

Hey,
the idea is the same, but the actual results you get from using each of these machines will be different for each one.
Cheers :)

P.S. I know that running is not a machine, but you get the idea! ;)

I just woke up and read this, and I think I’ll go out and do my first 20-minute run at 70%.

But my stomach is empty…and as we all know from Joel, fasting cardio sucks. :)

Maybe I’ll have a little something.

hey joel, i have been using Hiit for years now but always wondered is it really that bad to do the workouts in the afternoon/night in terms of metabolic fat burning effects in the long term??? (or anyone who knows abt this topic feel free to answer to it thanks )

I have also recently started to incorporate some of the Turbulence Training exercises into my routine. I’m already sweating after the 5 minute “warm-up” portion! I definitely have a new found appreciation for working out using MIIT and interval training. Kettlebells are hard to come by (expensive), but if you have gripper plates at your gym they are a great substitute for “swings”. I think dumb bell swings are sort of awkward, but the gripper plates feel pretty natural. Oh, and after 1 week on Cheat your Way Thin I am down 3.5lbs!!!

If your fairly fit already and are in good shape and just want to burn those final pounds of fat - should I just go straight to the final week as at the moment I’m doing something similar “1:1 1minute sprint, 1minute walk”. In your programme you’ve said 20sec sprinting and 40sec jogging/walking - which one is more effective 1min or 20sec? Or are they both similar and for me to achieve best results should I just chop and change between the two?

KEEP up the gREAT work on cutting edge stuff- Working out SMARTER!I’ve seen results for sure with interval and metabolic training- No more “Aerobic Queen” for me! Thanks!! :D

Hey Joel,

you offered nice program.

I perform High Intensive Interval Training (HIIT) for almost 2 years now (it is not in fact a new thing). Before that, I did that long born aerobic training, which is not even close to HIIT. It’s better of course to do it than seating in front of the TV, since you will have some calories consumption, but there is practically no after burning effect or is very low and of short time. So the real goal and the point, which is to burn as much fat as possible, is not likely to occur with this approach.

There are, for sure, also some other bad consequences of classical long aerobic cardio training, like jogging for example. There are at least two additional problems, which I can personally confirm, since I have experienced it. As a result of consistent and continual aerobic training,you’ll be more and more in better shape, i.e. condition, since body and heart adopt to different circumstances. Consequently, your heart rate will much slowly go up and much quicker fall down (after pause), which is just opposite to what happens at the beginning (when you are beginner). Therefore, total calorie consumption getting lower and lower and to keep it at the same rate, you have to make training longer (for joggers means longer routes!), which takes more time (very bad) and in addition, your joints are more and more burdened and under stress (even worst).

It looks like at the certain point, our brains switch on, to what I call “security mode”. That’s a protection system of our organism, to maintain the body fat and is very similar to what happens, when we start to dieting and level of Leptin hormone starts to fall down with all consequences Joel already described very good in his “Cheat your way thin” program. So more and longer jogging will not give you fat burning effect but can give you a lot of pain in your joints (especially to older persons)

Final results are as follow: You’ll have to fight even more for a level of calorie consumption you’d like to maintain, fat burning effect is very low even during the training, there is no after effect as well, at certain point body will even do everything to keep and protect the fat you’d like to burn off and you’re most likely very good candidate for surgeon’s table.

On the other hand, such training is not comparable with HIIT, which is everything in opposite direction. Short timed, no or much lower and shorter stress to your joints, very good after burning fat effect and in fact much better cardiovascular shape (heart, veins and lungs capacity).

There is however one very similar and totally logical effect which occurs with HIIT as weel and is conditioned to body adaptation again. With the time, HIIT gives similar effect regarding body adaptation as long aerobic training described above. In practice that means, that you won’t reach your upper heart rate (HR), which is essential for HIIT, so easy. It will get in fact harder and harder. If you’re are going to use similar charges for your body, i.e. the same training which just before gave good results, you won’t hit your high HR any more, or you’ll need at least longer time. Therefore it’s necessary to adopt and to change training modes, i.e. HIIT performance, practically continuously.

The best way I can recommend according to my experience, is to make short sprints, but not in level ground, but in gradient terrain !! Bigger than is gradient, stronger a sprint is, you’ll reach your max. HR in just a sec., no real time needed. You can adjust it as you wish and play with it. So is there is a hill near to your home, mountain, use it. If not, use gradient road, stairs or something similar. HIIT will become a “pleasure” again, the best results in the shortest time possible.

Another solution is METABOLIC RESISTANCE TRAINING! There are so called MATRIX workouts and are different. I look forward to what Joel will offer us (I really hope he will) about that.

I am Slovenian and my English is not perfect, therefore I apologize in advance for all the mistakes I did in my text above.

Train hard and reach your goals.

Best regards.

Miran

hey joel,

I have tried interval training with my buddy a few weeks ago….and despite my hatred to sprinting, i have to be 100% honest….i actually burned 1/2 inch of pure lardy fat off my waiste line….so it is very effective…he had some good results too…..and eventhough we were sprinting in an extremely hot climate…and i actually passed out….but the results were ausome….next time i sprint…i’ll do that during a cooler period throughout the day….so that i avoid any injuries or so….but that sprinting session eventhough it was probably a 6 out of 10 if i were to rate it….it was a very effective session to say the least!!
thnx ya’ll

This great. Thankyou.

I begin each workout with a light warm-up as suggested, please can someone let me know what heart rate and the perceived rate of exertion I should aim for to complete my warmup for the Intervals? And for the stupid question, after the warm-up, should I start the very first set with a max effort (all out) instead of easing in to it?

@Clayton - Ah~ Clayton, Thanks alot. Now it make sense more =)

hey joel,
thanks for the info (progressive) on adding HIIT to m routine. this stuff really works. i feel fat burning while i am doing it and even after when i have done it in the past. i will incorporate it in my routine today.

I’ve been thinking about doing some interval training in the swimming pool. 2 lengths breaststroke to 1 length freestyle sprint. I will do some this evening after the kids have gone, and let you know how i found it!

Going to do that today after my Circuit workout. :0) Can’t wait. I have done 30 sec intervals or 1 min ones. This should be interesting.

intervals are great and the sprint plan seems fine but i am unable to run do to a foot injury and dont have a cardio machine. what low impact routine can i substitute?

Joel,
I want the MRT workout. That would definitely be a change of routine. Plus you sound pumped about it so it’s got to be awesome.

Can you post some weight training workouts? I have nowhere to do this type
of interval work ever since I had to give up my gym membership. So I rely
on BW exercises and walking or dancing for cardio. Don’t know how true this is, but I read that walking 40 m every other day helps regulate insulin sesitivity better than intense exercise. You do the intense exercise on the other days for different benefits.

The work out should be clear to beginers… for instance, week one at 70% max HR for 20 minutes, does that mean we do interval traning for 20 minutes or is this getting ready for interval training ?

Another BIG thankyou for yet another quality post.
And history shows that your MRT post is going to be just as awesome.
You sure know how to pump motivation into people (well me anyway :P)

@Clayton -
Well explained, …shame I didn’t. :)

Not sure when you started listening here but Joel gave a brilliant and versatile way to work on muscle development (whether for speed, power, endurance, bulk…):
http://bodytransformationinsider.com/access/supersets/
Find the secondary sets do far more than active recovery and allow the primary sets to progress at a scary rate; adding reps or weight every few days (training for ballistic power and strength, not bulk gain or or weight loss).

So thanks again to both Joel and yourself.

For the sprinting can one go above the 85% of heart rate max? and for the recovery does one need to wait for the heart rate to substancially drop before starting the next interval?

Joel,

I thought interval training ment alternating between fast and medium, but now I’m understanding it as alternating between fast and slow. Is this correct?

Thank You.

I Like These Ratios

Work to Rest Ratio- 1:1/2 Sprint 20 seconds/Walk 10 seconds, repeat 8-10 times

Work to Rest Ratio- 1:1 Sprint 20 seconds/Walk 20 seconds, repeat 10-12 times

Work to Rest Ratio- 1:3 Sprint 20 seconds/Walk 60 seconds, repeat 12-15 times

But 4 weeks of steady state (for beginners I have to disagree) this is just me

Work to Rest Ratio 1:4 Sprint 20 seconds/Walk 80 seconds 3 sprints on week 1, 4 sprints on week 2, 5 sprints on week 3 and week 4 decrease the work to rest ratio to 1:3 and increase the time to 30 second sprint/walk 90 seconds. Then on week 5 we increase the sprints like your program does.

This is what has worked in the past with out of shape clients (beginners).

Most of them can’t stay a minute in 75% of their Max Heart Rate for the first 2 weeks. Intervals give them a chance to rest and also push themselves a little more because they know there is rest ahead.

I just find steady state useless unless you are a distance runner or want to become one. If the goal is fat loss or getting in shape faster than normal then intervals can be done from day 1 because there are many ratios and work times that can be done to achieve success in any training program for any individual.

Burpees are a great way to get in this type of training. 8 sets of 12 reps with
45 seconds in between can also work well.
Keep up with the great info.
Thanks

@Neil -
Interval training has been core to swimming competition training for very many years. It gives good results.

I think that Joel’s 20 seconds immense-output-on, 40s-off will make this hard to do in a pool. Also think it is incautious to try and get near max output in a sport that requires high coordination levels, you will stuff your stroke and learn to do this well.

If you have not interval trained in any way then go for it. You will see big improvements in fitness now matter how you approach this.

General comment: If you want to use Joel’s flat-out intervals then it may not fit in well with sports-specific training because of the intensity. Suggest finding other ways to get this down then integrate it back into your main training.

(Joel, this meant as supplementary info and not criticism. So time for me to go find if these OTT intensity intervals do me some good. :) )

I have found that doing my intervals on a bike really helped me to push the top end of the interval and it adjusts so much faster than the treadmill.

I don’t mean to be greedy but at 45 years old everytime I sprint I have pain in the lower glutes leven after stretching before and after. Maybe I need to be doing specific stretches? Could you include a complete warmup and cooldown? Or at least recommend a book on sprinting that would cover these stretches and specific warmups?

Hi Joel!
This is a good way to do cardio exercise. It seems to be a fun way to do cardio and get good shape.
I wish I saw your metabolic resistance training to combine with this interval training and looking for a better shape and health.
I practice Martial Arts, Swimming and Weight-lifting, perhaps you could help me to combine these activities with your trainings to get better results.
See you later!

Joel,

I have seen some say that they feel as if they do both lifting and interval training they achieve no results or negative results…..would you suggest only doing this 3 times a week max? Is it okay to do this on the same day which i lift? (i lift 4 times a week, i would do this in the morning, recover during the day, and then lift at night)

Thanks!

Hey Joel. Great info as always. Love HIIT. Been using it for several years. One additional thought for those who may not be up for the pounding that can result on the body from sprinting (especially running) — which can be tough on the knees, shins, back, etc. You can also simply increase the resistance of the exercise you are doing in order to achieve the target HR (RPE) for the given interval (even if speed of exercise remains the same). For some, walking may be more than adequate to achieve the desired results, as long as the incline is sufficient to achieve the desired amount of work during the interval. It should all be geared off of the HR and RPE. As you get stronger, you will need to push harder but something for folks to keep in mind who may be intimidated by all out sprinting or simply not in a position to handle the stress on the body.

Also, mixing up the interval ratios is great as you suggest, but you can also adjust the time within the same interval ratio. So even if doing 1:1, it can be very different doing for example 30 second intervals with 30 second recovery, than 2 minute intervals with 2 minute recovery. 2 minutes never seemed so long when doing them right! But what a great feeling.

Look forward to receiving the MRT report.

Jason

@Wesley -

I believe this is, as the forward paragraph indicated, the “build-up” to sprint shape. The slowly increasing, low intensity cardio is to condition the body before beginning the actual sprinting. Doing sprints, unless you’re <20 years of age, is quasi-traumatic due to the maximal intensity and full range of motion/use of both hip flexors/extensors and everything in between. Going straight into sprints is a recipe for injury and, voila’, the end of HIIT. So recap: before sprinting, unless you’re already in sprinting shape, build-up gradually by the three week steady-state and increasing intensity training. Then try sprinting.

@Joel Marion -
You gotta be joking? … So, err no? Hmmm, time to go get this dialed then. :)

OK. Makes shedloads of sense for both fitness and also (aka similar) calorie hammering. No recommended source of bravery supplements then?

Well Joel, you’ve done it again!!! It’s Mothers Day and I wasn’t going to exercise…but now I think I’ll get on my elliptical for a bit! lol

Thank you so much!

I much prefer intervals to anything else. BAM finished, its not that it is easy, in fact its brutally hard but you can get in get a good workout get out and have a life. Thanks for the post.

Originally Posted By Clayton@Wesley Hey Wesley,

Pretty sure Bob is on the money here from Joel’s introduction where he says is you are not in sprinting shape you can build your level of fitness by using the program he has outlined. This is to build a good platform of general cardiovascular fitness to then take it to the next level.

Weeks 5-7 then involve interval training/HIIT. Again, you can use ANY interval time period here, alternating between fast/slow or sprint/rest, etc. Could be 10/10, 20/20, 30/30 or whatever you like.

If you are just keen to get into it, you could try something like this:

Start with a 5 minute steady state warmup that is around 60-70% of maximum effort and then perform the following invervals; I will use the elliptical trainer and LifeFitness as an example as they are pretty unviversally used just for illustration purposes:

- 30 seconds fast/30 seconds recovery (fast is pretty close to flat out, recovery is slow!)
- repeat for 5 minutes in total
- cool down for 1-2 minutes letting the heart rate return to close to normal

Now, this is only ONE way and as you get fitter, go for a little longer. Week 1 do the same thing, Week 2 make it 6 Minutes of intervals, Week 3 7 Minutes, etc. up to around 15-20 minutes tops for the intervals, anymore and you will be stuffed as it’s pretty tough work.

When that all gets too easy, start increasing the level. I use this method all the time rather than going for ages, just up the level so the 10 minutes of intervals are pretty hard.

Joel is just giving you some examples. Feel free to make up your own and customise them to suit and record your progress. You will see results pretty quickly with consistent effort.

Hope that makes sense mate.

Regards, Clayton
Personal Trainer | Adelaide, Australia

Thanks Clayton! These were great tips as well!

awesome!
i do hill-sprints since january - it’s great
20 hill-sprints are very tuff, but it works!

Joel,

Thanks for this info. I have been wanting to institute intervals for a while now but never quite understood how to go about doing it. This post is great!

I do have one question. I have limited resources ($$), no access to equipment or a pool and I can’t run outdoors this time of year b/c of allergies. Of your list of other acceptable modes, jumping rope is the only I can do…any other suggestions for someone in my situation? Thanks!

Joel, thanks for the great posts!
Regarding the posted interval training routine, can this be used as replacement to the MIT program you outline in the CYWT manual? The MIT in the manual is required 3 / week and is a total of 18 min., 2 min. hard/2 min. light intervals.
The above sprint routine is an ADDITION to that or can it be a SUBSTITUTE?
Please clarify….
Thank you!

@Duke -
Testing my views on the forum here:
Use the intervals to burn off body fat and use the weights to stimulate lean muscle growth (and also nutrition is fundamental to both).

The problem here is recovery times and the interrelationship from these two activities. Do hard intervals and you can’t keep the lifting plan in shape, go lift hard and you can’t do intervals of any worth. Think the problem is that many people just like to train too often. You have to use effective training methods and figure out what works for you…. (and it will very likely change over time).
Vague answer then.

Think if you add heavy intervals to a serious weights program you need to cut the weights back but you should see at least better body composition as a result, and are likely to see a lot more. Adding a new component to training means you have to do some integration and if you train hard then your original program needs some mods.

Thanks Joel, I’m looking forward to trying it tomorrow in the pool or on my bike..sprinting itself is no good for my knees, sadly! I hope after a month I can write and say: Wow! It’s working!

Joel. I am following your comments with interest, particularly with respect to interval training. I have recently discovered Tabata interval training, and have used it in my weight training. What are your thoughts on Tabata interval training and its application to resistance training?

@Rachel - Hi Rachel, Turbulence-Training—->>>>continuous motion. Is so much more enlightening(!!) LOL I hope more people than not read your offering. Good program to say so.

Quick question!I noticed last time I watched the Olympics that the women marathon runners were SOOO Thin and the women sprinters had HUGE legs. I understand we’re not training for the Olympics here but I like shape , not bulk.Just Got weird for a second and could you clarify? Just want to TORCH calories in the most efficient way possible to burn off the layer and reveal a lean,athletic bod. Thanks so much for your expertise!! Angela

@Rachel -
Good post, Excellent training. It is impossible that you are not seeing superb fitness results. Love the anti-indoors commitment too :)

@misledtoe -
Thanks for finally helping get my head around the ‘turbulence’ perspective.
I’d say that Rachel’s post should be obligatory reading both from approach and motivation standpoints (just to add a little weight to your understatement :) ).

Originally Posted By AngelaQuick question!I noticed last time I watched the Olympics that the women marathon runners were SOOO Thin and the women sprinters had HUGE legs. I understand we’re not training for the Olympics here but I like shape , not bulk.Just Got weird for a second and could you clarify? Just want to TORCH calories in the most efficient way possible to burn off the layer and reveal a lean,athletic bod. Thanks so much for your expertise!! Angela

HAHA! Don’t worry, you’re not going to develop legs like Olympic sprinters from doing a few sprints! They train with very heavy weights to get legs like that (A LOT heavier than the “average” persons poundages - upto 3 times their bodyweight if I remember correctly)!
They may also be taking the likes of HGH, etc, however they may not be as well so I’m not really going to comment on that.

Just remember, this isn’t going to give you massive leg muscles (hence the reason you hardly every see any “traditional bodybuilders” doing it).
;)

Originally Posted By Joel Marion

Originally Posted By JulianHey Joel… It’s really the best way to start the day. Turning on the computer to check the new info you just sent to our mail.. great :)
I’m not working out dieting atm, i can’t really find the time for it and so on (yeah excuses, there is enough of them :P) but i will in arround Ã�½ a year or something like that move out and live for myself (i live with my parents atm, that makes it hard for me to follow the diet (yeah, more excuses) )
But i’ll gather information and be 110% ready to start dieting, lifting weights, HIITs and so on, so that’s why i write now :)

I’m not the kind of guy who likes to run, i kinda hate it… I can’t get myself out running without there’s like a ball or something infront of me, but i like jumping ropes…
And that’s what my question is all about.. Do there exist some kinda “Jumpin Ropes Exercise Guides” or something like that… Would love to know..

Thanks alot for all the effort you’ve put into this, keep it up - great work ;)

Regards Julian.

Thanks, Julian!!

You’re very welcome, pretty much me who thanks.. But it didn’t really answered my question mate :D

@Angela -
Hi Angela,
I’m not a trainer but I encourage all the girls I know to get involved in kettlebell training. Immediately I am faced with your questions.

Girls have subcutaneous fat as part of their makeup; this is what makes them curvy (…as a wannabe alpha male, well no problem here). Lean guys look muscular because than can strip body fat to a much lower level. Girls can carry a lot of muscle and it enhances shapely form if they keep body fat to around 12% (lower can be dangerous anyway). Muscle is well good as just maintaining it burns off body fat reserves.

The endurance specialists you have seen have high cardio capability but low muscle. Some people are naturally inclined this way. Fortunately Joel’s interval sets here will do more than a fair bit to redress that (combined with diet.)

The powerful sprint runners do not get that way by accident. Both male and female athletes work harder than you or I could ever envision to develop that physique. If you accidentally get there then you are unique (…do let us know though. :) ).
Because of body physiology people with a natural inclination to this type of makeup also naturally store body fat. I’m sure that it is the bane of their lives, and no training means a fat surplus problem.

All changes to physique are not that instant. If you watch what is happening then you can adjust things in both training and diet. The trick is to learn how
to train well and how nutrition affects you then you can modify things. Seriously doubt that you will need to though., this is more the domain of competition figure athletes and other specialisms.

So just go enjoy the training is my advice.

@Bob - Rachel, I, & yourself are I would say, obviously athletes/former athletes as well. Who value economy of motion primarily leading toward optimal end—>>results. Glad to hear from you. Thanks for your committment in knowing the effective difference Quality C.M. training delivers. Good on all your attainable goals. :)

Hey Joel,
Thanks for the new information. This is right up my ally. Thanks to Sean and Clayton for helping to explain things, too. That’s what I love about this site. I have a little bite of a problem. My wife and I love to walk together. We do a little joging, but not much. I want to start this workout, but there’s no way my wife will be able to keep up with me. Would it be too much for me to do my workout and wait a bit and walk fast with her (20/25 minutes.) I could walk with my wife and do the Interval training after. Any suggestions???? (If I’m not the only one with this problem. :>) Thanks!!!

very good idea i theory and the science is deffinetley there but I have to disagree slightly… When Itrain my clients I also do the Sprint/Rest workouts with the clients that can. Butwhat we are discussig really here is the Tabata Method so this is in no way a new concept… but at the sme time even in great conditioning such as world class sprinters are… it is nearly if not impossible to do these kind of sprints if all out effort is being put into them now maybe if one is only using 70% or so this would be possible but not withall out effort at a 20 second SPRINT and a 10 secod REST

hey Joel, thanks a lot for this article. I will start interval training tomorrow after my weight training. I was just looking to cut some time off of my workouts too! Perfect. ^^

@Wesley - No problem mate
@Jo - Glad to help
@Climmy - Thanks for the comment
@Bob - All good man, you pretty much had it covered.

Just to give you guys another example of how you can use MRT; use it for body part training also. This is similar to more traditional bodybuilding style workouts which is pretty much what a large number of people in gyms are doing, many ineffectively.

So instead of doing Chest and Shoulders for example and doing 3-4 exercises per body part and being sore for 2-4 days, here is a workout that I did this morning based on MRT/circuit style training:

1. Pushups - 12 Reps
2. Unassisted Dips for chest (just means you are leaning slightly forward) - 12 Reps
3. Dumbbell Chest Press 15kg - 12 Reps
4. One Arm Dumbbell Shoulder Press 10kg - 10 Reps each side

All done back to back, no rest, but resting just enough to get your breath back and then repeat for 3 sets in total. This might only take 10-15 minutes but it can be tough if you are pushing it. You can use this format with any body part groups. Make up your own combination’s to suit your style.

Regards, Clayton
Personal Trainer | Adelaide, Australia

Excellent information here! I’ve personally been doing both interval and metabolic resistance training for several years now. I generally keep my body fat percentage between 8-11% because of the afterburn effect. I am also a personal trainer and elite martial artist that has been training my clients in these forms of exercise. Nothing works better. Plain and simple. You beat me to the punch in publishing this type of material on your website. I am in the process of doing the same. One quick thought for you to add a nice feature to your website is to make these article printable without having to print all the other stuff on the screen like the comments and advertisements. I think the information is worth printing for some folks and I know that personally when I print an article from the web I like to be able to just print the article and not all the other stuff on the screen. Good luck and take care.

How do you know if you are training at a certain % of your APMHR?

I already do intervals, a minute on, a minute off, usually on the elliptical BC I feel its harder than running. That being said, other than my strength training, this is all the cardio I do, BC I’ve been told steady state cardio is next to worthless and a time waster. Do you feel intervals only for cardio is ok or should it be in addition to or mixed in w some slow, steady state cardio? Thanks!

Hi Joel. Just wondered if you had any thoughts / information on GXP ( Graded Excercise Protocol) which is short and sweet like intervals but generally comprises a 3 minute warm up, 3 minutes of intense then 3 minutes cool down. I am using this right after weight training 3 days a week. I also add in extra days of standard interval training if I feel the need.

Cheers - James

@James

Thanks mate… I was looking for this on the web as it’s obviously related to this and Joel’s last few posts, and I couldn’t remember what the exact term for it was. This is by Craig Ballantyne yeah? From memory, it can be any time frame, ie. 5 minute warmup and cooldown and then say 5 minutes of intervals increasing the level at each interval, hence the term Graded or Gradual Exercises Protocol.

Regards, Clayton
Personal Trainer | Adelaide, Australia

What doing something like sled dragging instead of sprinting? I’m recovering from knee surgery?

Hi Clayton - I think the original GXP was developed by Dr Richard Winett but I got it via Jon Benson. Cheers - Jim @Clayton -

I think the 1st four weeks are a waste of time. Why not start with intervals with shorter work periods, taking atvantage of the benifits of interval training vs. slow boring cardio.

i’ve heard of this alot but i’m wondering: how many times a week should this be done? and can i also incorporate a long distancer run into my workout another day durning the week if so when would it be best? please respond

but long runs in the woods are fun!
my training for running: one hour easy pace (7 m/h) my intervals are long (1 min at 10m/h) rep 6-8 times. i stop when the time on the fixed track, goes down) with a short interval my hart rate doesn’t go up enough. uphill running is also great to do. i mix intervals on the bike wirh intervals running.
it seems that my running cpacity doesn’t go down even if i don’t rung 10 miles or more.

@misledtoe -
Athlete? Not sure that scruffy beachbums are athletes, we think of ourselves as the natural philosophers of the world. :)
Like balance and coordination activities (kitesurf, high wind windsurf, wavesailing, off-piste skiing, Previous climber and martial artist. Swimming got in there too.) Train to avoid injuries. Don’t much like training so learned how to make it very efficient.
I’m on the forum to contribute and test out my understanding. It is a privilege to have input from yourself and many others here. Thanks.

Hi Joel,
I’m looking forward to putting this progam into practice. Would you give me some information about this program?
What do you mean by, workout 1, 2 and 3 in the same week? Are there three different kinds of workouts?
workout 1:20 minutes@70% of HRmax, I couldn’t understand that.
Thanks very much for your help
Neide

Great stuff. Can’t wait to start.

I can also attest to the power of intervals. I’ve been doing HIT/HIIT for a while now and it definitely has helped define my physique. I was doing it first thing in the morning on empty stomach for a while and then going BACK to the gym in the afternoon for weights. I guess there is some benefit to that type of “two-a-day” approach, but it was starting to weigh (no pun intended) on my social schedule, gas bill, etc. So I changed. Now I eat a light breakfast of egg whites and throw in oatmeal and some asparagus every third day ( all of this before I got cheat your way thin ) then lift weights and do sprint intervals after. In the last few weeks I’ve seen much more definition in my abdominals so I feel as if I’ve broken a plateau. Now armed with the guidance of Cheat your way thin, I hope to fine tune the diet portion and continue with an alternating sprint schedule of 10 1 min work/1 min active rest intervals day one, and 5 2 min work/2 min active rest intervals day two. Then take a break from intervals on leg day and start again the next for 4 total interval work outs per week.

P.S. Had my first “cheat day” yesterday…

Been “sprinting” (can’t run - shin splints so do bike, jump rope, escalator, or other) for a few months, no noticeable fat reduction. Am 44 and not having so very much luck this time around; did amazing in my 20s and 30s but have taken 9 years off post kids. Need help! Diet is stellar,by the way.

Thanks Joel!!! I’m gonna try an MRT routine with weights followed by 6 sprint intervals at 1:2 on the elliptical tomorrow after work…it’ll sure beat the 20 min of slow go I’ve been doing on the ellipitcal for the last two weeks….can you say BORING!?! I can’t wait to change things up and see what results I get.

hi joel,
Nice to meet u, I’m looking forward to putting this program into practice. Would you give me some information about this program and how to get the six pads? What do you mean by workout 1, 2 and 3 in the same week? Are the three different kinds of workout? workout 1:20 minutes@ 70% of HRmax, I couldn’t understand that.
Thanks and I shall look forward receiving your e-mail

Tham

Sorry, Joel, but the system you described is possible to interpret in more than one way. Please restate it in another way as to what the routine consists of. Some seem to think the first several weeks are 20 minute long single level cardios at a per centage of max effort. Others think that those 20 minutes in the first five weeks are to consist of the 20/40 second “HI”/”rest” levels of effort, which would mean 20 reps of each for a total of 20 minutes in a given day. Further, the three 20 minute sessions per week may be on every other day of the week for about 20 minutes in any single day. Or possibly some think more than one workout per day. Please review and expand on this.

Hi Joel. I just wanted to know how many times per week can this exercise be done? I’ve been doing a bit every day and todays workout sucked. I didn’t feel like I had any energy left to keep it going. :(

This is fantastic and logical - I believe wholehearted this type of workout will accomplish its desired objective.
Started today.

I tried this yesterday at the gym and it’s very annoying on a threadmill because I walk at 3 and all out at 9, but it takes forever for the machine to speed up and slow down. I don’t have anywhere to do this outside and the weather isn’t very friendly around these parts… :(

Intervals kick ass. I’ve had a lot of success with them with the 1minute/2minute frame. walk 1 minute, jog 2 minutes, till u get used to it then play with incline and speed.

Hi Joel… This is more of a question than a comment. I have bad knees (from college sports) and find it hard to sprint as my knees say, “No you don’t.” So my question to you is will weight training using supersets achieve similar results as the program outlined above?

Holy Cow!!!!!!

I just exercised in 5 minutes! I usually do 1 min. sprint/1 min. walk 8x’s which takes about 13 min. This time I tried the 1/1/2 ratio- it was awesome, although it seemed too short! But it was intense.

I have a question. My training is pretty one-dimensional, I train with kettlebells and body weight exercises only. I want to work the HT sprint workouts into my regimen, but I’m not sure how.

Should I do the sprints after I lift 3 days a week, or should I do them instead of lifting 2 or 3 days a week?
Anyone have any answers for me?

My current “cardio” workout consists of the following:
1 minute jump rope
10 kettlebell swings (l,r)
1 minute jump rope
5 kettlebell clean and presses (1,r)
1 minute rest
Repeat for 4 total rounds

Should I do the sprints instead of this?

Thanks

Hi Joel,

I have received my diet and workout plan 2 days ago and got down to it right away. I went to the gym today with my workout plan…wow did I sweat! I followed with my intervall training plan…same thing here: lot of work! I think my fat cells just got the message: “Get the hell out of here!” You guys have to know that I have diabeties (from wrong eating in my youth probably) and I had a word with my doctor explaining to me that we have a hard time loosing weight due to insulin which I agree with and she (Doc) told me that I would respond to a low to no carbs high protein diet. Guess what I got from Joel: exactly that. Joel even punished me with no cheating day, but I understand why: Insulin. So to wrap this up: thank you Joel for your great help and I’ll send follow ups. I really feel well supported in this project and I find my personnal plan and coach brilliant!

Best Regards,

Francis

Joel,

Great post. The cool thing about sprinting type interval training is how efficient it is as far as time goes. I have got a lot out of body weight circuits as well. Craig Ballantyne has one called “The Crazy 8 Body Weight Circuit”…there is a free video on Youtube explaining how to do this at home. This is a way to do an interval style workout with the same after burn effect without cardio equipment. You can do it in a medium sized room with no equipment.

The whole idea of pushing hard, getting it done, and then getting on with your day works wonders. I’m glad you spoke about it here, because despite this being such an effective way to train, I rarely see people doing this in the gym.

Another solid article!

Rusty

I think the following article pretty much sums it up.
http://www.thebodygenesis.com/myths-under-the-microscope-part-1-the-low-intensity-fat-burning-zone

It’s a good read