Burn More Calories with this HIIT Sprint Interval Workout

Man Sprinting Down the Road
Man Sprinting Down the Road. Jordan Siemens/Getty Images

This sprint interval workout is a type high intensity interval training (HIIT) that helps build endurance, increase your anaerobic threshold and burn more calories and fat both during and after your workout.  For this workout, you'll have a longer warm up (10 minutes) before going into 4 all-out sprints at a Level 9 on this perceived exertion chart for 30 seconds each.  Between each sprint, you'll recover at an easy pace for 4.5 minutes, giving you plenty of time to get ready for the next sprint.

 

You may need more warm up time if your body doesn't feel ready for the first sprint.  Take as much time as you need to get warm so you can avoid injury.

Precautions

Keep in mind that all-out effort is very challenging and, if you're an advanced exerciser, your sprints really should be all out, leaving nothing else in the gas tank. The recovery times will allow you to fill the gas tank, pay back that oxygen debt and do the next sprint.

If you're a beginner, all-out effort is not going to be fun for you, so I recommend you start with a Beginner Interval Workout, get used to how intervals feel and gradually work your way up to this workout.

And, something else to consider is that this doesn't have to be a running workout. You can do this workout on any machine, set to a manual mode, or you can do this with any outdoor activity such as walking, running or cycling.  In fact, this kind of workout is probably easiest outside or on a stationary bike.

If you are using a treadmill, you might want to build in more time around the sprint intervals, since it takes a bit for the treadmill to speed up and then slow down. Give yourself about 10-15 seconds to increase your speed at the beginning and then 10-15 seconds at the end to slow things down.

This workout is best for intermediate and advanced exercisers who really want a challenge.

TimeIntensity/SpeedPerceived Exertion
5 min.Warm up at an easy-moderate pace4-5
5 min.Baseline: Increase speed gradually to a comfortable, moderate pace  5
30 secondsSprint all out as fast as you can9
4.5 minReduce speed to a comfortable pace to fully recover4-5
30 secondsSprint all out as fast as you can9
4.5 minReduce speed to a comfortable pace to fully recover4-5
30 secondsSprint all out as fast as you can9
4.5 minReduce speed to a comfortable pace to fully recover4-5
30 secondsSprint all out as fast as you can9
4.5 minCool down at an easy pace3-4
Total :30 Minutes 

 

After the Workout

Make sure you take the time to cool down and then do a thorough, relaxing stretch.  This kind of workout is very challenging on the body, so make sure you fuel up, get your rest and follow up with a recovery exercise day like light jogging, strength training or some other type of cardio.

If you really go all out, you'll only want to do this workout about twice a week with lots of rest days in between to avoid overtraining.

Continue Reading