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