Table of Contents:
I Did HIIT Training Every Day For One Month | Here’s What Happened
Video taken from the channel: Superhero Jacked
20 min. Weight Loss HIIT Running Workout Routine
Video taken from the channel: Adrian Bryant
HOW TO BURN FAT WITH HIIT CARDIO SPRINTS | GET OUT RUNNING SCENE by Mr. Go-in
Video taken from the channel: Mr. Go-in
Best Way to burn fat HIIT Training -Treadmill sprints Fat loss tips
Video taken from the channel: Brix Fitness
Fastest Way to Burn Fat (LITERALLY!!)
Video taken from the channel: ATHLEAN-X™
Interval Training Sprint Workout Burn Fat Effectively!
Video taken from the channel: Danny Maman
10 minute Interval Sprint (HIIT) workout for Endurance & Fat loss
Video taken from the channel: JavyTheBody
This sprint interval workout is a type of 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. 1 For this workout, you’ll have a longer warm-up (10 minutes) before going into four all-out sprints at a Level 9 on the perceived rate of exertion for 30 seconds each., performing a HIIT workout can burn more calories than a steady-state workout. Improves athletic performance in skilled or trained athletes Including sprint intervals in your overall fitness.That said, people tend to think they burned more calories than they did, leading to overeating and weight gain, McCall says.
The sustained calorie-burn from a HIIT workout.The researchers modeled the circuit after high-intensity interval training (HIIT), a workout style that includes periods of intense effort followed by a short recovery. Learn more about interval.
Burn Calories With Interval Workouts. A 2012 study published in the Journal of Physiology found that HIIT is a “potent and time-efficient training method” for achieving both cardiovascular and.Instead, those 2.5 minutes should be divided into five 30-second sprint intervals, each followed by a four-minute period of light, resistance-free pedaling. All told, that is less than 25 minute.Compared to just plodding away at a slow-to-moderate pace for your entire workout, sprint intervals have been found to burn more calories, burn more visceral fat, build more muscle.
Here are 11 HIIT workouts that can keep you off the treadmill and on a far more fun path to major fat-burn. The Basic Sprint Interval Here’s your ideal HIIT treadmill workout — and it’s.Study shows that after HIIT training, some people burned almost 200 extra calories.
After a strenuous workout, your metabolism doesn’t return to normal immediately. Instead, engaging in aerobic activity causes oxygen debt or excess post-exercise oxygen consumption (EPOC).Taking this into consideration, a 180-lb. exerciser who performs sprint intervals at a speed of 12 mph for 20 minutes expends roughly 608 calories. To demonstrate how body weight affects calorie expenditure, a 250-lb. person burns approximately 845 calories using the identical sprint speed and workout duration.
But beyond this, research says that a HIIT workout does burn more calories than other workout regimens. A March 2015 study from the Journal of Strength and Conditioning Research found that a 30-minute HIIT session can burn 25 to 30 percent more calories than a 30-minute steady-state exercise of cycling, using a treadmill or weightlifting.The top rate of calorie burn is 1252 and the average for the four workouts is 1090 calories per hour.
So, in my case the answer to the question ‘how many calories.High-intensity interval training, or HIIT, is popular because it works—this type of exercise is built around pylometric moves (think jump squats and burpees) and intense bursts of effort.Well, I’m not sure doing high-intensity interval training will make your dreams come true, but it will send your body into fat-burning overdrive! If you do it right, you can burn a grip of calories in less than 30 minutes per day.
So lack of time is no excuse. The main concept of HIIT is to train in intervals.If fat loss is a secondary training goal, you can still encourage your body to burn more calories post-workout without committing to HIIT.
Incorporate a few sprint or hill intervals into a steady-state run or bike ride, shorten the rest periods between resistance exercises or add a workout finisher once or twice per week.
List of related literature:
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from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body | |
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from Endocrinology of Physical Activity and Sport | |
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from Smarter Workouts: The Science of Exercise Made Simple | |
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from Beyond Training: Mastering Endurance, Health & Life | |
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from Bodyweight Strength Training Anatomy | |
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from Glute Lab: The Art and Science of Strength and Physique Training | |
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from Fast After 50: How to Race Strong for the Rest of Your Life | |
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from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body | |
| |
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body | |
| |
from Exercise Is Medicine: How Physical Activity Boosts Health and Slows Aging |
319 comments
Your video is great, right to the point and no B’S. Thank you Sir.
am trying to lose 20 pounds in one week and I just started today am 210 pounds and like 5’6, wat all I have to do to lose it in 3 weeks?
Hey bro i saw this workout in nba 2k gameplay they run about 50m long back and forth
I love this workout and all the great advise. Thank you so much
But with this method you’re burning calories only NOT fat calories!
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I did track last year and wanted to this year but Covid-19 happened, but I get nervous just watching him just because of how nervous track is when I was at the blocks
I sprint for minute then jog for minute till I reach 10 mins
He ain’t lying about those c.o.d. (change of direction) turns. That’s the most painful part lol
I only run like that when la migra or the pole-ease is behind me, which is once a week.
Good
workout but surely you get more out of this by running at 100% effort? It really doesn’t look like you are sprinting at 100%.
Yankee stadium has a track near it. Damn, when I go to NYC again ill check it out.
I try that and fell flat on my face and the whole Gym was laughing at me and I never went back
Everyone keeps saying the same thing about the hiit work out so I know it’s tru… I have the eating part down pact… Excited about this one… Will try this Tomorrow
How many times a week would you do this? I do it 5x a week but heard u only need to do it 3x a week to keep it up
Awesome video… I need to get a better result on the beep test… this will help.
holy fuck this was hard i finished the workout almost 10 minutes ago and im still heavy breathing
I’m out of shape so I’m doing the warm up only for a few days. The ‘forward leg lifts’ are hard to get right because it’s difficult to ‘pull down leg towards the ground’; striking the ground with the bottom of the foot with intention, without just ‘letting it fall to the ground on its own. Thanks!
i tend to sprint the straight aways and brisk walk the curves. i do that for 6 laps straight, so 12 sprints in all. i love that workout
that ass…………………………………………….
The newer track across from yankee stadium? Used to live on 167. My Daughter runs track at school and I’ve started outdoor running since covid and now I see why you all do the butt kickers etc. Good vid!
Hey Jeff, absolutely love your YouTube tutorials!!! Will definitely be signing on or one of your programs soon. I’m 56 and use to be in great shape. I know guys say that but I really was. I was very active in all sports and regular weight training. But a couple of back and knee injuries and the responsibilities of life in general and BOOM!……..not so much in great shape anymore lol. So many questions but for now primarily relating to this fat burning sprinting video. I 100% agree, these are the best! Did them when my knees were younger! If you can’t sprint anymore and/or the weather outside isn’t cooperating what’s the next best thing? Congrats on all your success and for being straightforward and educating for all in our fitness goals
Ron W
Tried it out today after weeks with no cardio. Difficulty: 9.5/10. I had to walk back after my 4th initial sprint. Great workout. Also if you truly give 100% effort with this workout every time, It will never be “easy”
Run the sprints in the grass not on concrete it’s much better for your joints
Would appreciate a video on diet, l struggle with that, l agree with you that diet matters
If you guys go to the gym most treadmills have an option called ‘Sprint 8’ which is this exact thing
I’ve been super dedicated to lose some body fat to finally see my abs. I’ve been struggling with anxiety and depression, but getting exercise 5 days a week has really benefited me in many ways. I’m starting to feel confident about my body for once:) thank you for this
Hey Javy great video!
I do these sprints on my street which is about a 30 degree hill and it’s about a block, doing 7-8 of those really kicks ass. What’s your take on hill sprints?
Thanks!
*edit: 30 is actually a miscalculation by my part, it’s much less but definitely a good incline
When you slow down to a jog it’s not really called a sprint anymore dawg
Me watching: It’s Cherry Pickers and Frankenstiens
Edit: Open and Close the Gate!
And is it okay to do this early in the morning after a strength training workout?
Having just 25 seconds rest between 100m sprints is simply not sustainable at near maximal effort. This is why at least half of your reps were more like jogging pace. I’ve been doing 10x100m sprints at 2 minute intervals (i.e. 15 seconds sprint / slow down and about 105 seconds walk back / rest) and even then the later reps are more like 90% due to oxygen debt and lactic acid buildup over the reps. If you’re really going at it hard enough, sprint intervals need several minutes minimum to recover. Even then the heart rate stays right up there and by the last rep you should still be gasping for air.
Right after the sprints, I recommend 16 minutes of Push ups and sit ups it’s just 35 minutes of an awesome body workout
Wonderful vid. Love You tube for this kind of stuff…
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Love this man! Doing this in a hour cause ive been doing it for 10m.
the pace is maybe 21 sec 100 meter-not really hiit-better to rest 30 sec after each run and go much faster
I’ve just started to run on the machine at the gym an actually broke a sweat prior to my regular cardio floor exercise.it feels great.im hoping for good results.ill monitor my progress weight an ability.
Thanks…..
thanks for the video. Im going to use your warm up techniques for sure.
Thank you for this video! I did the full workout today and felt great later itwas a good warmup too. This really helped me get started on my sprinting
Doing squats mon/fri, deadlift weds, when would you work these in? On the same day or between days/weekends?
Very good video, thank you. But this doesn’t look like sprints for me.. isn’t sprints should be running at possible maximum speed? On video look like he doesn’t run too fast, it’s more like fast running then sprinting
I would also advise beginners to have a trash can readily available.
How long are you resting for 15 seconds? and how many did you do in total
hi bro love watching your channel…. question how can I learn how to do a introduction with my channel name (Manofgodfitness) where can I learn or how can I do it bro please help me if you can.
This self quarantine thing for me fucked up. Up gonna do this everyday until “self quarantine” everyday. I’ll check back with results
This guy is a gangsta, can you do this as a daily workout instead of jogging 30 mins a day? I would assume you burn more fat and get a heavier sweat doing this…
I can see the neighbor lady through her upstairs window with binoculars. Perv!
I tried this a couple of times this week.
First time I went too hard on my first few sprints and burnt-out before I got to the 6th sprint. I had to take a couple of minutes break inbetween and ended up doing two sets of 5 sprints.
On my second attempt I held back a little bit, maybe going 60-70% on the first sprint. I was able to go all the way to 13 sprints this time. I just had a little trouble keeping to the 25 second rest period in-between after the 6th sprint and I ended up taking 30-35 seconds on the last 6 sprints.
Its a great workout because its short, intense, and it doesn’t put too much stress on my knees. I had an ACL reconstruction 12 months ago and I have been suffering from jumpers-knee pain recently. I’d much rather do this workout, which leaves me with minimal pain in my patella-tendon, than a 30 minute run, which is a bit of a roulette with where the pain will show-up afterward and during.
I’m going to work on doing this consistently and see if I can manage to stick to the 25s rest interval. Once it gets easier I’m going to see if I can start running faster for all of the sprints.
Thanks
Can i do these sprints after a 2 mile jog? Jogging is making my legs skinny but its burning fat and its honestly pretty easy. Will doing these after make it to where i dont make any progress or is it just fine?
This isn’t the proper way, which is why he feels like he is going to throw up. You must allow you body to fully recover from the HIIT before you go back into it. His rest period is too short. !
Does this help me grow taller as well? I’ve heard that sprinting can make you taller.
For losing weight efficiently and maintain it, you must have a permanent plan rather than jumping from diet to diet.
What kind of shoes would u recommend? I have these shity ass Nike’s
how can runners have such strong arms and shoulders? if they are RUNNING? and there by training the legs and buttocks? where do those big arms come from?
This guy isn’t even sprinting basically a fast pace jog… waste of time
i do it a hundred times but maybe that’s just like 7 minutes lol but not tomorrow
2:28 OH NO CAMERA WATCH OUT BUFF OBAMA IS COMING OH GOD HE CAN’T HEAR US JEFF IS TALKING TOO LOUDLY
This definitely works I do it at least 3 times or of the week was 400 down to 320
6:13 Playing ‘soccer’ (as you Americans say) in the basketball shorts, only on America
What is the best time to do this in the morning or in the evening and how many times a week?please
Spent youth as a serious 400m hurdler. The winter training was BRUTAL. 600m reps. Often puked. I have always been shite at distance running though. Different types of fitness and athleticism.
Honestly you guys are demotivating some people if you say something say it positively and stop saying we won’t loose fats by doing something else different when you sweat you loose calories when you loose calories you burn fats that it you do it according to your body strength
Hey, what about 80% sprinting 100m due to hamstring tear, can I lose fat still? Or is it just total flat out? I’ve been doing 80% max sprints 100m more of a fast brisk sprints 15x, hamstring is gone, can I still lose this fat. Iam doing 4x per week, as I don’t feel totally gassed from it, it’s more like ameautur 400m my sprints. Thanks
PUT YOUR SHIRT ON YOU CREEP. ARE YOU TEACHING US A DIFFERENCE BETWEEN A PROFESSIONAL AND A PRISONER?
On the same football pitch, try this:
1.Jog along sideline to the end, then sprint the length of the goal line, do this until you complete 30 circuits of the football field. 2. Sprint half the length of the field, jog the other half x 20. 3. Sprint from goal post to goal post x 20 burpees x 20 pushups x20
Thing is you are stopping on the way back. As video is going like you’ve paused it them started it again. Click bait
Warm up:
Butt Kickers @ 0:35
High Knees @ 0:53
Walking Lunges @ 1:13
Forward Leg Swing @ 1:53
High Skips @ 2:27
A-Skips @ 2:51
Hip Opener Skip @ 3:17
Bounding @ 3:42 (exaggerated run with lot of air-time)
HIIT: 13x100m with 25 second rest
Boom! Just finished this video……. on to the next one.
Yes bro like as if we all got an empty. Football field all to ourselves….yes bro…when i find a free stretch of 100 yards of grass Ill do this…next!
Can I do 45 seconds sprint & 45 second rest & repeat? I am doing it nowdays but not sure if it’s right time span
Yeah, hit me like a Tyson punch when I noticed EVERY person I see jogging looks like shit. So I stopped doing that.
Very scientific
I saw a running movie and I want to be a sprinter for fun I want to be fit like if you want me to be motivated 1 like equal 1 supporter
Good job. BTW about how many calories are burned in this workout?
brave of u to assume i can jog that much and not stop ugh i wish i can just cut my fat off
I actually run and lost weight lol also only do calisthenics and lost weight hmmm:-|
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I was doing this 25 years ago.
It’s called Fartlek training.
People think this is a new thing.
Look, many people are not able to do Sprints and they might have to use a treadmill or other form of lower intensity cardio. For those of you who this relates to, yes you will still lose fat. You lose weight by being in a calorie deficit, or by burning calories. It might take longer to lose that weight, but you will still lose weight. Once you build up that indurance or the ability to do higher intensity cardio, you might then be able to try this. Dont be discouraged if you cannot do what he is doing in this video. Continue your workouts and you will get there eventually
This guy is in great shape. This would not be a great workout for a heavy person. Maybe walk to the 50 and jog back to the 50. Do that 6 times.
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Yup I like this one too.. Great video, you had me laughing. keep it coming. Adding this one to my favs
I just did this and fucking died bruh had to take breaks after the first 6 sprints
You’ve educated me so much in this training video that I had to subscribe!
This workout is great because burpees plus running takes a lot of fitness
Hey, thx for the video..!! I just got a treadmill home today and I wanna reduce weight and belly fat. how should I start its been a long time! kindly suggest
Jeffs shirts are made of the same material wonder womans plane was built from
About to start doing this. I feel like I only want to lift in the gym and not get on the treadmill. I’m about to be 34 years old though. I hope my body can take these workouts.
Is it bad to do sprints everyday when trying to build muscle and burn fat?
For anyone wondering, took me about 30min to get this workout done.
My coach for soccer used to make us do these until someone puked. And then bear crawls up a hill afterwards… Fuck this video is giving me PTSD
Great workout, but you are not a sprinter, bad technique and overall you are just a bodybuilder trying to sprint a little bit, not bad, but no speed at all
Running for hours on the tread doesnt lose weight lol. Okay guy. I understand you have to market urself but running either way decreases ur overall fat. I’ve been running 4mi a day and I notice a huge difference, granted I do some calisthenics too and ab workouts. My point still stands, running in general is effective for 70% of the population
I used to jog everyday for 45 minutes and I was gaining weight and fat. I started doing sprints and the weight started dropping off.
Not there yet but will be always good for me to get healthy.
Im 5’3”, 117 pounds. How much will i lose if i do this once a day for a week?
I know you didn’t start that fast.. where did you start. How would a beginner workout up to this that don’t have experience
Love your video and love the music but damn dude you talk too damn much and I hate when you keep saying about how I will look good naked!!! if you didnt talk that much and didnt say how I look good naked then Id never post this comment.
I bet Jeff bought that house purely for the 15-degree incline in the garden
Loved the video. I do hiit monday-friday as well as lifting weights and i recover on saturday and sunday. I weigh 193. Should i see results in about 2 months?
I love it when the dude says sitting on your ass doing nothing
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If i do this 2 times a week with resistance training Will this make my thighs slimmer? Or bulkier?
No warm ups like high jumps or butt kickers beforehand? No es bueno. I’m out.
Pff easy i run a lot but dont sprint a lot well body i guess i need to push u
Literally, this info is what has been missing in every other video out there.
The incline can only have Jeff sprint 2x a week so it can recover
I have bad knees Sprinting kills my joints what’s my alternative
Do I have to run at all or some other form or cardio for caloric deficit and fat loss in which plan I want to maintain my previously acquired muscles and lose fat.
I have knee and Achilles issues, if I Sprint I definitely regret it later.
thanks for the video. i started doing this a few weeks now and it is amazing full body workout when you sprint.
Great workout doing sprints on flat surface as well as up hill is a killer workout it’s all you need to get rid of fat.. I needed this video as a reminder of what works best for me I tend to complicate shit but I Gauranteee I truly know this workout works and I mean it works fast when it comes to weight loss just add consistency it will be a fine deal when it comes to fat lost
Thanks for the advice on this HIIT training. Gonna give this a shot
I would say that it seems lame that I was duped by a picture of a hot lady to watch THIS, but the fact that he’s doing more than I am means that I really have no voice to speak with…
Very good at home workout but I think the word HIIT is being used frequently without trainers or people actually understanding what it is and how to do a actual HIIT work out. This isn’t a HIIT I would say this was very low intensity. I would recommend doing this for longer duration just to get the benefits of fat burning.
the amount of spam in the comments is crazy, great workout vid though!
I think Jeff needs to measure out that distance. No way that’s 90-120 yards he’s traveling.
This also goes against everything I have ever heard about fat burning. Actual running, and definitely sprinting, is kicking your heart rate up well above the target fat burn zone. I know Jeff knows his stuff but this I have to question.
At least in this instance I’m fortunate enough to end my five mile runs with a half mile-long steady increase in speed, culminating in a block-long sprint. I guess I have my bases covered.
I think you’re looking at it wrong, sprinting and jogging are entirely different exercises. sprinting will get you better at sprinting (short bursts at near max speed), and jogging will get you better at jogging. (long distance running at a lower speed)
Does the 10 minute sprints include the jog back to the starting point, or 10 minutes only of just pure sprints not counting the jog back
Jeff where I live everything is covered in snow and ice I don’t know if I can sprint outside:(
Jogging sucks, I prepared for a football game (soccer for u Americans) I jogged for 2-3 weeks straight and still got tired during the game because you need to sprint! It’s very important
You are correct. you can make your workout sessions much more productive if your eating the right foods to avoid fat and belly.And I saw an interview with body building champion where he talks about 7 odd foods he eats to keep his abs hard.have a look here bit.ly/17TWBEW?=vytjw
I’d like to run on a track and I do run outside regularly, but sometimes, a treadmill is necessary….no shame if you have to use it.
but what if u Jogg for 50 min? some 800 calories go down isnt that good?
what about the amount of miles per day/week?
Notes:
-sprint 2x per week
-10 min total
-sprint up incline to build posterior chain
-30-40 yards
Bro this workout KILLED MEEEE….i was sad jogging and crying by sprint 5.
The information in your video is good. From a presentation standpoint however, I would recommend editing your presentation to make it much shorter. Also, script out what you want to say. Try to edit out where you say, “umm.” Again, good info. Thank you. I will definitely add the HIIT workout to my routine.
I went from 25% body fat to 18% in 3 months by sprinting for like 10 minutes per day
When should I do Hiit training? After workout? Before workout? Or on my days off?
was reeeeeeeeally hoping this was a video about about eating chips while video gaming
I’m doing 30 sec sprint/90 sec rest x 8, and it’s great.
I push myself to the point of nausea literally on the sprints, bent double and unable to speak during the rests ;).
Once quarantine/shelter started, I decided to keep it old school/basic with calisthenics and sprints.
I’ll take one calisthenic exercise whether it is pushups, pullups, etc.. Do 10 super strict reps w/full ROM, walking 30 sec rest, SPRINT 200 yards, and walking 60 sec rest.
Goal is to keep up the rest intervals for 100 reps and 10/200 yard sprints. Let me tell you, this 35-40 min workout DESTROYS!
Great video, thanks for this im trying to get fitter and a better runner ill try this routine
While I don’t disagree with the content I will say, I prefer slower paced cardio because it takes more time. My life is depressing and filled with emptiness and staying busy keeps me from thinking about the crushing weight of my loneliness.
love this leg day routine! would love it if you stopped by my channel!!:)
NOTHING at all better on Youtube than a GREAT physique, hilarious captivating personality, beautiful butt AND actual helpful advice… I’m in love with your channel, so sad I’m so late to the party! I’m here now though!
What if exercising outdoors is not an option? Can I do sprints of different exercises on different machines (treadmill, gym bike, rowing machine)?
Jeff, that is not sprinting! You seems to be striding rather then sprinting.
is that 60-70 yards all together or 60-70 yards there and 60-70 yards back?
I just want here from somebody saying that these treadmills aren’t garbage or some power generaters for the gym.! . Because im gonna get into it man. Yu kknow.,movin, like a sex machine, can I count it on three..ah
STOP buying into all the hype of diet pills and body cleanses. If they worked I don’t think 35% of Americans would be overweight. You’ve already done the hardest part, you’re here looking for the answer and I’m giving you the answer. Get yourself into a good weight loss program like fatloossfactor. com or something as reputable and stop buying into all the hype on tv. You took the first step and you know that change is needed so do it. While others are sleeping, we are running.
I do sprints with my car for over 30 mins a day, I didnt lose any fat but I lost my non existent license
im not sure about 160 I think and I’m 5,5 I’ve been going to the rec center every week it’s not working
All you need to do is Fartlek 20 min 3 x a week and you will be ripped!
I think 320kcal in 3 Minutes is a little high isn’t it? You would provide around 7,2kW 9,5 Horsepower with these figures while sprinting which would be extremly high power for a human even for a short period of time… Jogging is around 1kW with your figures which seems reasonable btw.. I might missed something it’s a little late here ^^
How about of you have a bad knee? I k ow it’s because I’m overweight so after a little bit my knee will hurt for days.
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March 9th 2019 @ 3pm
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Hi Jeff,
I have some questions for you:
1) Is is healthy to maintain a bodyfat level of 5.3% year round, year after year?
2) Is it possible to train for maximum strength while simultaneously maintaining a bodyfat of 5.3%?
3) Will the body be receiving sufficient carbohydrates and fat for maximum health at 5.3% bodyfat?
4) Is a bodyfat level of 5.3% a healthy condition to maintain throughout one’s life?
5) Is it realistic to be able to deadlift 495 pounds for three touch-and-go reps without wrist straps while maintaining a bodyfat level of 5.3%?
Most sincerely,
steve
Old Man Muscle
Why didnt you show a set without speeding it up so we could see how fast you’re running.. whats the point of watching it sped up lol
I was thinking about trying to do something different but it sho won’t be this
HIIT is a muscle sparring cardio? Seriously? Yeah no, it’s the opposite and it has huge recovery times. You probably even burned less than 250-300 at most. Also, research shows excess post oxygen consumption or after burn would only burn less than 15% of total workout which is not much. Do LISS and Weight Train if your goal is to lose fat this is very inefficient if your goal is to lose body fat
Hey brix try a free workout at orangetheory fitness guarantee you will like it and it will kick your ass. It’s HIIT on treadmill and water rower, then weight floor exercises
Awesome drills for strengthening, conditioning, and for weight loss… Great vid…!
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Will this build T-levels? If someone could answer me that would be great!
Started doing This today instead of running for 1 hr, I did 9 incline and 14 speed I’m just used to the treadmill, it was very fun and I wanted to puke haha
Don’t mind her I love your talking it helps people to push harder. You are like my motivational speech Audio don’t even have to listen to my own music because the dawn air buds keep falling out my ears. If you don’t like his talking lady just put in your air buds maybe yours wouldn’t fall out lol
How many times should I do this exercise? Like 2 times a week? Or everyday…
You know what’s sad? I bought a treadmill during this Corona pandemic to start sprinting. The treadmill has speed limits to the extent of my jog state only. Waste of money
Question what if you run 15-20 minutes nonstop at the speed of 10?Is that ok?
That was intense! It’s gonna take me a lot of throwing up and passing out before I can be that badass.
i am doing a hill walk for 2 minutes incline….. then a run at 7 incline at speed 6.5 for 30 minutes… its working very well. i might try this….
Loved your workout, l’m 61 and used to be a 200/400m sprinter at school so its natural to me. I’ve always kept fit but have started to add sprint reps to my work out, have to go steady at my age but so far so good. Any advice for preventing injury to old fella is welcome
How many times a week should you do something this intense? I do 3 days of weights and 3 of cardio now, would doing this those 3 days be too much?
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im thinking about running an hour a week and eating healthy foods for now on
Burn fat while building some muscle and improving cardiovascular resistance?
THIS IS THE WAY TO GO. you don’t get many workouts better than this one.
But you need a proper warm-up, flexibility work to cool down, adequate rest and balanced nutrition.
It’s challenging and highly addictive. YOU CAN GET TO THE BEST SHAPE OF YOUR LIFE
You have to understand, for people who are really overweight or obese, running works for them. Running 3 miles or 2 or 1 a day is going to help them lose weight. But soon they’ll get to a plateau where their bodies will stop losing fat (get shredded at this point) and start conditioning itself to long distances. This is when they should start these workouts.
This is STRENGTH TRAINING. Only maybe the first two 100m are high-intensity…then you are doing low-quality, slower-than-race reps. This will make the athlete stronger, but not faster. Think about it.
Thank you. 27 year old female trying to get through this Corona nonsense with no gym. Have to remember I cant go hardcore and must take care of myself. Also I want those stallion legs the jamaican runners have at the Olympics ❤
Hi bro,I do not have incline on my treadmill at home, what do you suggest
Seriously your one of the best before and after i have seen on YouTube good job on your hard work. You should have your own nike commercial
This is what I’m looking for!! I start doing this a little at a time getting heart rate up high then rest then again… I didn’t see a lot of result fr9m moderate pacing…
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Getting Ready for mma competition I do 10 incline, 10 speed, 30sec on 30 sec off. I’m dead by the end
That isn’t a plyo push up. But good shit. I’m starting sprints today and watched this to get an idea of how to start. Good info.
I thought high intensity jump roping burn’t more fat than sprinting?
I usually go 10 min, full incline, whatever that is.
At least a jog for 3 min.
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you can lose weight by running on a treadmill even walking but sprinting is a more intense workout so you will burn more calories
Do you drink alcohol? I enjoy a few beers everyday but It has really put the chunk on, as I see you have no chunk at all. I’m 25%body fat/fitbit scale. I’d like to be around 16. Do you think sprints will get me there while still enjoying IPA’s?
Ok so I’ve watched several videos about LISS and they state that it helps you maintain your muscle mass (with studies to back it up) while here you say LISS makes you lose muscle. Which is it man
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Speed 8 and incline 8 I’m almost dead. This sounds mission impossible for me:D
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I shouldn’t done this i did it on speed 10 no more level after that.
After 1 week my chest started pains on mid mostly sometimes left and right. Pains at night always.
I completed all sets I think maybe I didn’t drink water enough
Subscribed just from watching your intro, very motivational
thanks! this is wht i needed for my next workout. #newtoyourchannel
Great video; thanks! I just added HIIT to my treadmill walking. Because I have severe osteoporosis (which is currently under aggressive treatment), doc’s orders are no running, indefinitely. Re: HIIT, the fastest I’m able to walk on the treadmill is 4 mph, which I do for 30 seconds, and then I rest for 2 minutes. Will doing HIIT this way without sprinting and with that longer rest still help me burn fat? If not, what changes would you suggest I make to my HIIT technique that will help me burn fat, taking my current physical limitations into account?
Bro. Look Like Asaafa Powell the Famous Jamaican Sprinter. Not 2 mention dem darn Folk wid their dogs. I hate that. Good Work!
12 mph at incline of 9? Holy shit, that’s damn good! I feel quite challenged at 10-10.5 mph and 3.5% incline….
I’ve heard that HIIT training helps you lose weight fast but that you can also gain weight back really fast too. Is this true?
It will make you think next time you want to eat those salsa chips or burger and fries
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Ok guys I’m gonna try this train in a few minutes and I will tell you how did it went. Wish me luck.
Edit: I did it! It was hard but achievable.
I do the same. Sprint for 20-34 seconds then I walk back then sprint again and so on (before I go for sprint I do push-ups, abs and stretching).:) I feel the effect later in the day (the whole body) including that everything I do after (even after hours), I feel the heat and I start to sweat. Before that, I’ve never felt this way even when I was doing step aerobic (during the step I was feeling bored and tired and after that, I didn’t feel the heat like burning).
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If someone with some time and way better math head than mine could rack up a comparison between your regular 5K jog (in say half an hour) calories burned versus same calories burned sprinting in 100m batches it would be nice.
Or any other comparable distances / times, just threw those in there.
Of course there’s the afterburn effect from HIIT style training and all that but a some kind of: “5K/30min jog is equal to 10x 100m sprints (approx 3-4 mins of running and double those times in getting back/rest for a total of 12 minutes)” would put things into a nice neat package for people.
Yes, I think you definitely should have mentioned something about getting on and off safely. I’ve seen a lot of birds, planes, no it’s someone new to treadmill HIIT! But it does work! I just watch the time and every point of a mile I increase the speed then decrease it. It is a great workout!
I do 10 speed 10 incline. For a minute. And then I do 4 speed and about 3 incline walking for a minute. Repeat 5 times and then I feel like I’m going to pass OUT. But it feels good afterwards.
Are you sprinting 50m down and 50m back with a 30 second rest for 10 reps?
My heart stared raising just watching you on the treadmill. Fastest I’ve gone on the treadmill is 7 speed. There’s no way I can go 12!
But a question, how many calories did you burn here? Around 500 or what?
Im here after 4 months
In the biginning i couldnt do it with incline but now
im still doing THIS exercise, now with 10 rounds with 9 incline, i have lost 22,05 Ibs in 4 months! I Mean i hav done other exercise, but THIS is the one i have done 90 % of the time!
Good luck Guys! If I can do it, YOU can do it
Something happened to my left calf after jumping rope a lot recently. It feels pulled or strained or something. I rested a week and jumped again but it hurts again:(
ay man I need to drop my bf% in a month so how much sprinting should I do in a month I am 6 ft 85kgs.
Hit is no joke I’m 23 and my metabolism is on fire I eat regularly during the week,healthy breakfast and lunch regular dinner like spaghetti whole wheat. Even halo ice cream after dinner. On the weekend I’ve been eating crazy chili cheese fries had a donut pizza for dinner Sunday had pizza Girl Scout cookies Mexican food. And I lost 2 inches off my stomach. And still lost 4 pounds this week. Yes I’m significantly overweight 5’4 and 176 now 172. I was very out of shape so I’ve been breaking my heart rate up to 200 and then resting until it goes back down to 150 sometimes that’s more than 1 min. All I can say about hit is whatever it doing it making me lose inches and weight I know I would have better results with clean eating but I’m so happy with results now. Also I’m a beige eater and when I do binge eat I notice it’s a lot less food only a few hundred calpries opposed to thousands
Español porfavor, jeje, quiero empezar a hacer sprints y que mejor que el mismísimo JEFF me lo explique detalladamente.
Spanish please, hehe, I want to start doing sprints and that better than the JEFF himself explain it to me in detail
good video! i Just started doing sprints since during my bulk I gained to much water weight and body fat.
What are your thoughts on suicide sprints? I lay 4-5 cones 10 yards apart from each other. I sprint to the cone and walk back to the start point and sprint to the next cone and repeat. Do you think this is a good cardio workout?
Thank you for putting so much hard work into this video. It’s obvious that you put your best in everything that you do!
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I’m really surprised you didn’t get chased by a dog here lol
At what time you do Hiit and if its in the mornings its fine to don’t have breakfast and do Hiit workout???
I seem to keep getting a lot of questions regarding the rest intervals that I use in this workout and the rate of speed of each repetition, so I wanted to clear a few things up:
1. The primary aim of this workout is to improve general cardiovascular endurance, anaerobic endurance, and to aid in fat loss.
2. Short rest intervals, although they result in decreased performance, increase lactate production. Increased lactate production is associated with increased growth hormone (hGH) production. hGH aids in fat loss and tissue repair.
3. To improve top speed, acceleration, or power, much longer rest intervals are needed. Maintaining a high level of performance is key. If your speed drops more than 5-10% (even less for more advanced athletes), then you should probably end the speed work for that particular day.
4. Personally, I wouldn’t do this workout more than 1x per week because it is only a small portion of my overall training program. If you only care about dropping some body fat and getting in better cardiovascular shape, doing interval training 2-3x a week would be fine, but I wouldn’t use the EXACT same format for each workout. Vary the work to rest ratios, distances, repetitions, # of turns.
5. Swimming, biking, rowing, running in sand, and running hills are all other ways to incorporate variety into interval training, and each has its pros and cons.
Hope that clears some things up!
Fantastic shape. How you do it??? I always wonder how some people can be in such a great shape and I can’t lose these last 2 kg…I did sprinting today, hope it will help.
Jeff has so little fat that even his shirt fell off… okay that doesn’t make much sense. But… go Jeff!
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This guy gets it down to the science lol keep it moving guys. This dude is getting me ripped
Hey man great video, got a quick question tho, can i do it with an empty stomach or nah? also i always do my cardio in the morning but i do 1 hour fast walking cardio but the way you showed sprints cardio seems way too fun.
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Great vid, just started to sprint and it’s really enjoyable and at the same time healthy One question is, can I use calasthenics instead of weights to gain muscle? Thanks if you reply and great video!
5’9 200 ibs stocky…needs to get down to bout 170 or 165 in 4-6 months suggestions?
At the beginning of the video he had no abs at the end he had abs
I haven’t run or sprinted in a few years, so wen’t out last night did a light jog then sprinted… my legs were going “wtf ” and felt like giving in.. I continued jogging then sprinted a few more times till I was f….. What a great exercise, and i’m going to presume it’s good for healing old injuries, primarily because of the blood flow; it’s like having a shower on the inside. I’m never going to abandon the sprint ever again.. great video man.. And yes, not a good idea to jump into it straight away like me.. you might have a heart attack.
I started doing 8-10 hundred meter sprints a few days ago. If I continue this for 5 days a week for a month with clean eating, can I lose my stubborn belly fat in that time? Not looking for abs. Just wanna fit into my new t-shirts.
God gave us a natural fat burner, its called, move your ass.
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I liked this one dude. very useful, you should have chased the dogs, which pare of the US is this in? Your jumping jacks looked kinda lacking form, does that not lessen their efficiency? Still you are in perfect shape so what ever you are doing guess it’s working. keep it up dude
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I was kinda hoping that one or all the dogs would either chase him or race him.
So the 60 second rest is no treadmill… no slow-walk, etc. Hopping off for 60 is ok?
Gonna try this now…need to get my anaerobic better..this should help for me to do a 1.5 mile for 9mins 30sec..I can run for miles but speed running kills me off!
I think I might give this type of hiit a try to help prepare for the upcoming triathlon
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This is my FAVOURITE workout!! I do it on my mini trampoline so it’s low impact, but I sweat like crazy and it feels great! Thank you, Adrian!
Thanks Adrian for making this video just finished it for the first time and the music and your motivation kept me going. Thank God I found your video.
Doing this tomorrow morning during quarantine I’ll check in!
Day 1: did this for 20 mins super sweaty
Just did this on one of my runs to make sure I didn’t walk and it helped so much!!! Made my run go by a lot faster and I feel much stronger now that I’ve finished!!! I will definitely keep doing this every day and hopefully see results!
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That’s not sprinting… Lmao, that’s slower than my jogging speed.
I can always rely on high intensity incline sprinting when I gain extra lbs and need to shed them fast. It’s crazy, every single thing he said I believe strongly too. Nothing can take you to that point of complete exhaustion as high intensity short intervals sprints! It clears my mind, burns my aggression and just strengthens me inside and out. It’s truly amazing! My goal is to sprint incline 15 speed 16. So far my best was 15incline 13speed and incline10 speed 15. You have to be consistent with increasing your speeds but take it slow. I do heavy weights in between my sprints.
This is a great HIIT workout because it is time efficient, everyone has equipment, you can adapt to include standing crunches, and go as fast or slow as you want. Thanks for the inspiration and easy everything!
I tried doing what u did there…..
Now only 204 bones left in my body…
I don’t even have enough space in my room for a proper distance between two chairs. So I put aside my furniture and I ran diagonally across the room to make the most of the little space that I have got. That was unexpectedly enjoyable!
06:42 “If you have a little voice in your head right now telling you to quit, you know, tell that voice that you hear to shut up.” That was so funny!
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Do you have a running HIIT routine on a treadmill? I didn’t find one in your playlist.
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I love that you don’t waste time in lengthy intros! Your instruction is encouraging without being annoying. Also, nice choice of music!!!
i’m HIIT with bicycle. i lose 10 pounds in 2 weeks. then 4 days, i lose 2 pounds bicycle 1 hour in 2 days. i hope, i lose 40 pounds again.
I did this 3 times, so thats a mixture of 60 minutes. But, tomorrow im going to add a 4th time, so that would equal 80 minutes.:)
I can honestly say that this works, I did this everyday after my gym closed due to the virus and I lost more weight doing this than going to my gym but I guess I needed to get my body a rest because I messed my knee up really bad so now I’m forced to use the elliptical
I love this so much! Your commentary is actually very motivating. Thank you, this is so perfect
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im 13 and 140 pounds how long will it take to lose 20 pounds with this?
Hey man. I do full sprint, like my maximum speed. I run for like 25 seconds. Then rest a little. I can only do it four times then i get really tired. What can I do to improve the number of times I can do this
I did this after already doing C25K W1D2. I only made it 8 minutes through before I was done. So, I’ll make it my goal to get through the whole 20 minutes by this time next week.:)
Amazing Workout that actually works!! Thank you for Posting!!!
Please make a video on high reps and low reps as well…. Thanks
If I do this the first thing in the morning I.e empty stomach… Will it cause muscle breakdown or catabolism???
Love this killer workout.. Instead of a DVD.. Is it possible to get as an app and thank you for posting this.
according to dr berg you should give yourself 5 minutes of rest after 1-3 mins of intensity to let your heart rate come all the way down until you do the next round of HIIT so you don’t put too much stress on your heart. not sure what to follow
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Solid program. I definitely will incorporate some of this in my workouts.
This was fun….had to giggle more than once while running too…funny.:)
Just finished this workout…closer to my beach body I’ll be back this evening. Sticking with this all week twice a day…..then switch it up every other weekend! Tired and sweaty….. gotta go get ready for work… Later✌
The voice is classic. Reminds me being a kid and my big bros, and cousins home coaching me. This has been a staple for me successfully getting back in shape. Truly enjoy this ole school grind. Salute!
Don’t QUIT foool!
Im a noob… but are we not suposed to go all in with the sprint untill you just cant Any more then rest then go again all in untill you almost Fall and again and again
Great workout. I can get use to this. I want to lose 10 pounds by feb 14
Oh my goodness, I thought this was going to be a mix of cardio, but it was just running back and forth. Happy to say I conquered this!!! I’m not much of a runner, but I am definitely incorporating this to my abs and legs workout (:
I started this today but with 30 seconds rest. I’m going to do it every two days for a month and possibly more. I’ll keep you updated on the progress.
Does he do the same conditioning exercises in the program or do you get a new type of conditioning each and every time
Hey you droned on and on about your personal likes not much about what you were supposed to teach?!? Extremely boring and not to the point for a short workout!!! Hope you do a better video next time!!!
Thanks for all these videos! a question, how should I make the workout harder next time after I did this 20 mins? I know I can do it longer but to make it more intense I run faster? It is a bit difficult to measure? Or do another workout will work? What’s your recommendation?
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Me: “jogging”
Timer: “hits 40 sec Mark”
Me: “ah shit here we go again”
great workout and the best part of it is when you want to quit you hear the voice telling you not to quit!
bro.. you are not sprinting. Thats not high intensity, u go from fast walk to like.. half-run…
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i like this video alot but sad that i am really running 12mins i time it wen i took rest breaks same time as the video said 12:24 mins
I just started this few hours ago love it I did it twice 40 mins better then 20 I say it help me sweat am start n finish it I want to lose 30 lbs bfore my birthday
good basic workout. very good for hockey players with the stopping and starting…although it is waaaay too boring to do 3x a week.
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Man I want to get an answer to my question, how often should I sprint in a week…my goal is fat loss. I am 19 years old and my weight is around 68kg…
Thank you. You explained hiit simply and clearly and showed it.
Thank you for this video. By the way is it safe to do this everyday or should I wait a certain amount of days to do this exercise again
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how many pound and belly fat will lose if i do this for tree week.
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depends on how much you weigh and how many total calroeis you eat
hi im a 16 year old girl and like i eat healthy boiled eggs plus whole grain in the morning salad with protein for lunch and dinner and some fruit and a lot of water and tea do you think i could actually lose 20lbs in two months if i do this?? thank you:)
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To do this correctly the body can only work for about 15 seconds
Most exercises have a built in rest interval. The only rest interval in sprinting is when you stop sprinting. Unfortunately, I didn’t see anything in the video that I’d call sprinting.
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Good effort, only thing I would say is later on in the workout you were too fatigued to sprint. So I would rest a bit longer.
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Dear Jeff, please do clarify, what sort of sprinting can one do if one has injuries like ANTERIOR CRUCIATE LIGAMENT TEAR, MEDIAL MENISCUS TEAR etc… These injuries are serious, so please provide an alternative to running/jogging / sprinting. Thanks
Find route where its about 1 hour or distance and sprint 20 mins and jog 40 min
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Is this okay. I wake up at 10 eat wait a hour so it’s probably about 1130 by this point I do a hiit workout and if it’s the day I weight train I wait like 5 hours weight train then do another hiit
And do I do weight training everyday or every other day
This is great! Question did you do HIIT before weight training or did you do HIIT in the morning and then weight training in the evening?
My hiit is 200 jumpropes, 20 squats, 10 chin ups no rest for 6 reps, is that good? 10-15 minutes range btw. Always intense Heavy breathing every time I finish my HIIT version
How many data per week you recomend doing this work out what I want is ti keep miscle mas and loose fat
I was told running on a flat treadmill was a waste of time but you got results
This is super interesting video!!!)) Keep up the good work guys!