If you think slow steady state running is your answer to fat loss, you are on a one track path to no where. Why do you run? Is it because you think it’s the fastest way to fat loss? WRONG! Do you think it will help improve cardiovascular health? WRONG! Ok maybe it does, but so will just about any physical activity, there is nothing magical about running. What I’m going to show you is going to help your body burn fat fast. So if you are interested in spending less time training and seeing faster fat loss, this workout video is for you:

To summarize, why is this form of cardio better? It maintains and builds lean muscle and creates sustainable fat loss through increased post exercise oxygen consumption. In other words, you burn fat faster, for longer afterwards, known as the afterburn effect. In other words, it helps keep you sexy. The negative effects of too much steady state cardio include:

Dangers of excessive cardio:
Fat loss comes to a halt
Muscle breakdown begins
Cortisol levels Increase
Fat storage occurs for survival
Muscle strength decreases
Testosterone levels decrease

As you can tell, the left side indicates the dangers most people (especially women face) when they perform excessive cardio.

Here are the guidelines for the workout prescribed in the video.

Energy Systems Work

1. Sprints 500m in total, 100m x 5
80m x 6
60m x 8
40m x 12
Perform the sprints on off days, or if you do workout, separate the two activities by at least six hours.

2. Interval Running 20 seconds sprints, 1 minute recovery
Lower it to 15 seconds sprints and 45 seconds jogging
Perform for 15-20 minutes maximum, three times per week, after a strength based workout or on off days

Combine sprints and HIIT together for the most successful fat loss results.

Are you doing HIIT and sprints? Share Below!