In the last two articles I made the point that sprint/interval training builds muscle and burns fat simultaneously. Sprints are time efficient, have great long term health implications and can be done anywhere. Steady-state jogging on the other hand does not burn fat, nor does it build muscle, and over the long haul it will actually hinder both based on negative hormonal responses. I’ve provided you with a discussion about the why, but not the how. So let’s get started.

If you are a beginner who has little or no experience with sprint/interval training, you need to treat yourself with kid gloves. Whether you are using a treadmill, stationary bike or an elliptical trainer, proceed slowly. A 4 minute warm up at an intensity of approximately 2 out of 10 is required to get your blood flowing and to warm up your central nervous system for more intense work to follow. After you have completed the warm up you should start working at an intensity in a range of about 6 out of 10 for one minute. (Consider that a 10 out of 10 would be running for your life.) You should never work that hard, but just shy of that. By the time you have completed the first minute you should be sufficiently fatigued and ready to catch your breath. Retreat back down to a 2 out of 10 intensity and recover for a minute and then repeat. You will be working at a 1:1 work-to-rest ratio. Continue this pattern for 6 to 8 intervals, finish with a 4 minute cool down, and try to add an extra sprint in each session until you reach 12. Once you get to that point, you will need to increase the intensity.

For the intermediate trainee, I have found that shorter, more intense work periods followed by slightly longer recovery periods are more effective. I would favour a 1:2 work to rest ratio.  Working at 20 seconds on followed by 40 seconds off is typically very effective on a treadmill or a stationary bike. You need to get your intensity up to an 8 out of 10 once you have completed a sufficient warm up. Start with 6 to 8 sprints and try to work yourself up to the point where you are performing 12 or 13. This could take some time, so you need to be patient. Cardiovascular adaptations are initially quick, but they slow down over time. Progress is not linear.

For the advanced trainee who is looking to improve athletic performance or just wants to get rid of that last bit of fat, I would favour the Tabata Protocol. It is brutally hard, yet brutally effective when performed properly. A Tabata session lasts for 4 minutes and consists of 20 seconds of very intense effort followed by a mere 10 second recovery. Each sprint needs to be performed at a 9 out of 10 intensity level. If by the end of the 4 minutes you are not lying on the ground in a pool of sweat, then you are not working hard enough. Your body should be vibrating for hours upon completion. This protocol epitomizes the benefits of excess post-exercise oxygen consumption that I discussed in last week’s article, Jogging for Fat Loss – Why sprint/interval training is your best alternative. If you are already fit and you want to improve your overall fitness and body composition, this is for you.

The examples that I used (treadmills, stationary bikes, elliptical trainers) are not feasible for everyone. These workouts can be done in your basement or outside in the park on the grass or on pavement depending on the mode you plan on using. Body weight exercises can be just as effective if you have limited room. Jumping jacks, seal jacks, mountain climbers, burpees, high knees and duck unders are all excellent alternatives and will provide great results, assuming you are working at a high enough intensity.