Perform this workout twice a week, ideally on non-lifting days.
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Each week for five weeks, add one second to your sprint time and add a sprint. The important part is that you run as fast as you can for the time prescribed. Researchers at the University of Western Ontario in Canada found that subjects who performed four to six second sprints with four minutes of rest after each sprint lost twice the fat of a steady-state group.
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Though not high on volume, this equation provides both a longer sprint and a longer rest period. Keeping in mind that your explosive energy stores start to plummet after 20 seconds, this type of workout begins to chew into your stored blood sugars by way of anaerobic glycolysis.
This can pave the way for greater fat burning — which is the idea, right? If you have access to a track, why not take a cue from high-level sprinters?
Burn More Calories With This HIIT Sprint Interval Workout
Legs built for speed are stronger, more powerful and tend to look better than most. It will boost speed, metabolism and endurance — even if the work is more daunting. For each sprint, your goal is to reach your top speed as quickly as possible and sustain it for the distance prescribed. Note your time and perform active rest by walking for four to five times the length of time it took you to complete the sprint.
For example, if you complete your first meter sprint in eight seconds, walk for 40 seconds before beginning your next set.
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1. Quick HIIT Sprint
FatCamera Getty Images. Interval training could help you lose more weight than a continuous moderate-intensity workout, according to a new review and meta-analysis published in the British Journal of Sports Medicine. Interval training may make your body more efficient at burning fat, the researchers believe. Still, because interval training is more taxing on your body, you need two to three days of recovery between sessions.
Sprint Interval Training: Burn 40% More Fat Than HIIT in 60% Less Time | RunRepeat
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