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Sprint To Your Ultimate Body

Posted by Joel Marion

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:

  • Greater total calories burned (due to the “afterburn” effect)
  • Greater fat loss (up to NINE times greater)
  • Greater improvements in both aerobic and anaerobic fitness

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,


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:

==> Metabolism trick to OVERCOME your genetics (actually works)


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201 comments - add yours
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Interval training should not be prescribed by heart rate. Hear rate can take as much as 3 minutes to respond to changes in effort. By that time you have performed as many as three intervals, at wo knows what intensity. One optimal method of prescription is the rating of perceived exertion scale. Effort of 8-10 for the runs and 2-4 for the recoveries.

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@ YogeshM14:

Can anybody please give an example of Workouts 1, 2 and 3?

Thanks and regards,

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Rating of perceived exertion is a scale of 1 to 10 of how difficult (how much effort) you are working at an exercise such as running or biking or stair stepping, etc. ! is no effort at all; sitting down watching tv. 10 is as hard as you can possibly go; you can’t run or peddle any faster or harder. There are good examples if you Google “rating of perceived exertion”.@ Yogesh:

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Joel I purchased your 1000 calorie challenge program and have been using it for the last 8weeks.

I was 105kg then and am now 89kg and my body fat has reduced significantly.

Joel, I had not trained for 15years and have multiple lower leg Bilateral problems and have been in alot of pain for some years now, ontop of that there is my back and other issues.

Joel it was hard to get into the program and I repeated week three for three times before moving on to week 2, 3 and finally 4.

I have not gone past week 4 and have not done the diet that you provided with the programe, however I did stick to the principles and have learnt and am learning to eat much better.

Joel your program is the real deal, I can not thank all of you guys enough, you have given me the tools to get my life back on track and i thank you for that. I can not stress upon you just how much the program has and is continuing to help me be back to great health, yes it requires effort and the “just do it” attitude, but it is worth it.

I am setting new goals for the new year and intend on committing myself to the program in it’s entirity as i feel I am phyisically able to now.
I am so glad that i did not give up, lot’s of people said I could not do it, but with the support of my family and my attitude, I have and feel Ican finally do it.

To anyone else out there who needs to get back on track I would recomend this programe, just do what you can and you will get fitter and stronger and as the weeks go by you really will be surprised and life will feel worth it.

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Strange this post is totaly irrelevant to the search query I entered in google but it was on the first page.

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@ Judy:

130 is 70% of the Maximum Heart Rate 190.
Week 1, Workout 1: 20 minutes @ 70% of HRmax

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To all those professional sprinters out there who are trashing this type of sprint interval training. OF COURSE your max out effort is going to leave you unable to preform 8 to 15 intervals. You have been training for absolute all out effort in a short distance. This type of interval training is NOT for you. Try instead something that your body is NOT adapted to. Your body has adapted to go all out in this fashion and of course you wont be able to do anymore then a couple of intervals at the 8 to 10 perceived excertion. Come on! Try doing this interval training using another method that your body is not used to. Maybe rowing! or jumping jacks or skipping…. or even instead of your normal sprint distance, double or triple that distance. You will have to adapt your speed to complete your distance. This information on interval sprinting is for people who want to lose body fat/weight and improve their overall fitness levels. This does not relate to you. You are at the peak of your game and fitness, so to speak. You are in the elite group for sprinting. Again, try this sort of training, in another form that you are NOT excellent at. try cycling or rowing! But dont nitpick and trash the sprinting intervals, bc for the 95% of us who are not professional sprinters, this works and improves our fitness levels.

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which work out 1 and 2 and 3 are we talking about? were they ever posted?

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Hi Joel,
I have been doing 1 minute sprints, and then 1 minute walking recovery about 10 times with a 3-5 minute warm up before.
Is this okay?

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Do you mean that in week one on 3 dif. days, you run for 20 min. at 70% , 20 min at 75%, 20 min at 80% etc. until you get to week 5 when you actually start the sprinting for 5 intervals of 20 sec sprint and 40 sec. recovery?

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I believe the first 4 weeks is to get you in enough shape to do the all out sprints for interval training. First has nothing to do with interval training. If your in enough shape to start at week 5 that is where you should start. @ Lou:
@ Wesley:

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Right on — on it straight away!

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@ Liz:
Have you tried Joel’s “Cheat Your Way Thin” diet? You may not be eating enough to get past a plateau.

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@ Galina:
So many doubts over such simple things.. i think when there is so much doubt there isnt much will to exercise at all.. orelse it would be quite simple.

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Haven’t been giving Joel the attention he deserves……Well written article, can’t wait to give it a shot…..thanks Joel

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The first five weeks are not interval workouts and are for those “not in sprinting shape” and not used to the elevated heart rate or intensity, as stated in the intro.

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Hi Joel,
Thanks so much for putting this post up. I just got back into working out after my baby boy #4 was born. I am really interested in sprint training but cannot do the strategic eating due to breast-feeding. Will I still be able to lose the weight just by interval training and healthy eating or is it necessary to due the whole plan for results?

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I find sprinting to also have a prolonged after-hunger affect in which I normally eat more than I’ve burnt

Stick to a good diet that is less than your BMR (2,300 calories per day for most people), have some discipline and persistance and you will be at your goal weight within 2-3 months.

Engage in low intensity activities like walking for 60 minutes a day. It is the ultimate fat burner, because you burn calories and have no after-hunger effect

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