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.