In the last update, I presented some serious “wow-factor” research PROVING that both interval training and metabolic resistance training are far superior to aerobic exercise for fat loss. And today, as promised, I’m back with a sample interval training routine that is sure to have you burning body fat like nobody’s business.
A quick recap:
Interval training can be defined as the repeated alternating between higher intensity period of really “hard” work, and lower intensity periods of active recovery (i.e. walking).
Its benefits over traditional cardio include:
On to the routine:
The program I am about to outline is a sprint-based interval training routine. If you are not in “sprinting” shape, you’ll need to gradually move toward this type of training through a progressive program (which is exactly what I’ve outlined below).
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
Week 2, Workout 1: 20 minutes @ 75% of HRmax
Week 2, Workout 2: 25 minutes @ 75% of HRmax
Week 2, Workout 3: 30 minutes @ 75% of HRmax
Week 3, Workout 1: 20 minutes @ 80% of HRmax
Week 3, Workout 2: 25 minutes @ 80% of HRmax
Week 3, Workout 3: 30 minutes @ 80% of HRmax
Week 4, Workout 1: 20 minutes @ 85% of HRmax
Week 4, Workout 2: 25 minutes @ 85% of HRmax
Week 4, Workout 3: 30 minutes @ 85% of HRmax
Week 5, Workout 1: 5 sprint intervals
Week 5, Workout 2: 5 sprint intervals
Week 5, Workout 3: 6 sprint intervals
Week 6, Workout 1: 6 sprint intervals
Week 6, Workout 2: 7 sprint intervals
Week 6, Workout 3: 7 sprint intervals
Week 7, Workout 1: 8 sprint intervals
Continue to add a sprint interval every third workout, working you way up to 15 intervals (there is no need to go any higher than 15).
NOTE: Your age predicted maximum heart rate (APMHR) can be obtained by simply subtracting your age from the number 220. For example, if you are 30 years old, your APMHR is 190 beats per minute (bpm). Therefore, if following the complete program above, your first workout would be 20 minutes in duration and would be performed at the intensity of roughly 130 beats per minute.
For the “sprinting” portion of the program, each interval should be one minute in duration; 20 seconds of maximal effort and 40 seconds of active recovery. Begin each workout with a light warm-up and stretching and finish each up with continued walking until your breathing rate has returned to normal.
Do I Have To “Sprint”?
While sprinting is probably the easiest choice (no equipment required, etc), there are certainly other modes of exercise that work just as well so long as you follow the basic max effort/active recovery. Some examples of other acceptable modes of exercise include the elliptical trainer, the stair stepper, cycling, rowing, swimming, and jumping rope.
Regardless of what exercise you choose, just make sure that the “sprint” portion of the interval is performed at near maximal effort with the active recovery portion falling at the opposite end of the effort spectrum.
Mixing Things Up
You can avoid boredom and stagnation by making some adjustments to your interval training sessions every few weeks. An easy and effective way to do this is to manipulate the work to rest ratio of each session. In the above program, the work to rest ratio was set at 1:2 (20 seconds sprint, 40 seconds walk). Other work to rest ratios that have proven to be successful are 2:1, 1:1, and 1:3. Below are some example programs using each:
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
Less time, more results – that’s what interval training is all about.
Combine it with the even more effective metabolic resistance training and you’ll be on the fastest possible track to the body of your dreams—guaranteed.
Speaking of metabolic resistance training (MRT), one of my go-to guys in the industry, a metabolic resistance training genius, recently shared some of his best stuff with me…I’ll be back on Monday to pass on some of that MRT goodness to you.
In the meantime, I hope you enjoy today’s complimentary interval training workout!
Commited to your success,
Joel
P.S. Every so often, something crosses my desk that’s just too good not to share with you. Well, my buddy and uber nutritionist Kyle Leon is at it again:
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
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Hey, it’s Joel! So you want to know a little more about me, huh? Well, I’d be happy to oblige :-)
I guess it all started back in 2001 (my freshman year of college) when I was just a “skinny fat” 19-year old kid. At the time, I was spending close to 2 hours a day in the gym (now my workouts last about 30 minutes), and despite my efforts, you’d probably never guess I worked out a day in my life by looking at me...read more