If You Do Traditional Cardio, HIIT Yourself In The Face!!

September 11, 2013 — Leave a comment
Sprinting is arguably the best high intensity exercise for MELTING body fat!!!

Sprinting is arguably the best high intensity exercise for MELTING body fat!!!

No, the title of the article was not a misprint. We did not mean hit – we meant HIIT – as in High Intensity Interval Training.

For far too long, gyms been filled with men and women doing the treadmill, stairmaster, elliptical, etc. for countless, boring minutes! What the hell is the point? Slow steady-state cardio has far and wide been proven inferior to HIIT type of caridio. Stop wasting your time!

What is High Intensity Interval Training?

HIIT involves short, explosive bursts of about 15-45 seconds, followed by 30-90 seconds of slow pace (or rest altogether), and then repeating the cycle for about 15-20 minutes.

HIIT does not burn your hard earned muscle, and it primarily focuses on using fat for energy, rather than carbs for energy which slow steady-state cardio does.

HIIT has been scientifically proven, many times, to be the superior form of cardio for athletes and lifters of all varieties – goals do not matter. The concept is the same – you do HIIT – you lose fat!

Not only that, but studies have shown that HIIT also increases your max VO2 oxygen levels, which was once an argument for keeping traditional cardio in your routine. This myth has been debunked, thankfully. HIIT rules all!!

Let it be known, HIIT cardio can be done with almost anything traditional cardio can be done with. Treadmills, elliptical, running, stationary bike, jump rope, and the list goes on and on.

The only thing different is you are going balls-to-the-wall as hard and fast as you can, followed by slightly longer slower pace, or rest, in between your explosive bursts. What a workout!

Sprints – The Ultimate Fat Loss Exercise

Let’s talk about sprints. SimplyShredded.com has a pretty sweet article called Crank It Up: Sprinting Towards Single Digit Body Fat Percentages With High Intensity Training.

In this article, they decide to utilize sprints as their go-to exercise for losing unwanted body fat by utilizing the HIIT protocol. Well, with sprints, there’s no other protocol besides HIIT, because they are, well… SPRINTS!

Sprints may well be the very best HIIT exercise, as they are one of the only exercises that are high intensity by nature.

The relationship between sprinting and a rock-solid physique ….
Look around a track and field event sometime and you’ll notice the relationship between sprinters and bodybuilders actually goes both ways, meaning a lot of full-time sprinters also have damn impressive bodies!

So, why sprints? Well, sprints are probably the best way to increase an athlete’s performance. But why?!

The most reliable way to increase any athlete’s performance is to improve his or her strength-to-weight ratio, which is a fancy way of saying minimizing the amount of bodyfat the athlete carries while maintaining or adding lean body mass.

That’s why! And sprints give us this attribute in a very precise and phenomenal way!

Sprints Build Great Athletes

It’s no secret that high levels of strength and agility are needed in today’s sports. Same thing for casual athletes and gym rats alike. The less fat you have and the more strength you have, the better athlete you are.

And let’s face it – sprints build athletes!

Are we against steady-state cardio such as jogging? For the purposes of this article, 100% (usually we are 95% against it)

The only athletes that should perform low intensity cardio such as jogging are distance runners, tri-athletes, or someone needing to lose muscle tissue. Yes, you read right, unless your goal is to have LESS lean muscle mass, the hamster wheel approach to energy system work is not for you.

So what exactly is the hype about sprinting? Most of us, we assume, normally watch the Olympics. If you’ve ever seen sprinters in the Olympic games, this is not a question you should be asking…

A well-designed sprint program will create significant losses of body fat and at the same time increase your anaerobic work capacity and posterior chain development. So less fat, better lungs, and a dead-sexy butt that will make the nymphets and cougars come crawling. What more could you ask for?

A little more clear now? Of course it is. Pat yourselves on the back!

What’s so special about sprinters’ bodies anyways? Oh c’mon peeps! We all know damn well a sprinters body is a monument to physical perfection!

Pound for pound, sprinters are some of the leanest and strongest athletes on the planet. They possess the perfect storm of fast-twitch dominance, exceptional reaction time, great work capacity, and a favorable endocrine profile. Physically, they look pretty damn good too. Now you may suspect that a sprinter’s physical characteristics are all a product of awesome genetics, but that’s only one aspect of the resultant physical outcome. Yes, a certain body type is preferential for success in sprinting, but training, lifestyle, and diet all have a big impact on the expression of physical qualities.

We couldn’t put it more eloquently if we tried, and we are known for being pretty damn eloquent, so Gone Liftin’ concedes!

Sprints Build Strength, Speed, Lower Body Fat, and Increase Athletic Performance

If you haven’t guessed it – we LOVE sprinting. We love everything about it.

We love 100m sprints – we love 200m sprints – we love 800m sprints. We love sprinting til we vomit (true story, bro). Sprinting is one of the very best exercises you can do for strength, speed, fast twitch dominance, lowering body fat, and increasing athletic performance in virtually all athletic activities / sports.

Example Sprint Routine

Below we will list a great sprinting routine, pulled directly from this Sprint article from our friends at SimplyShredded.com:

Monday (10am): Track work: speed-endurance (300m, 200m, 100m)
Monday (2pm): Upper body strength training
Tuesday (10am): Track work: block starts (2 x 10m, 2 x 20m, 2 x 30m, 1 x 50m) or speed work
Tuesday (2pm): Lower body quad dominant strength training (squats, knee flexors, hip flexors)
Wednesday: Soft Tissue therapy/ Massage
Thursday (10am): Track work: speed day (5 x 60m) or (4 x 90m) or (3 x 120m) w/ 10 minute rest interval
Thursday (2pm): Upper body strength training
Friday (10am): Track work: speed endurance (3 x 150m) or (4 x 120m) or (180m, 150m, 120m)
Friday (2pm): Lower body hip dominant strength training (deadlifts, split squats, hip flexors)

You may be thinking to yourself – “You guys are out of your fucking minds!!

You are not too far off. This is an advanced routine for professional sprinters. Just wanted to show you an example. Here is an easier sprint routine

– Monday: Upper body: Horizontal push/pull
– Tuesday: Sprints
– Wednesday: Rest
– Thursday: Legs (alternate quad and ham dominant days)
– Friday: Upper Body: Vertical push/pull
– Saturday: Sprints
– Sunday: Rest

The lifting aspect:


And of course, the sprint drills (and warm-ups):


Sprint training is nothing short of awesome for body composition and athletic ability!

We can’t recommend sprints enough!

There are various methods for the HIIT protocol, obviously, but sprints should not be overlooked. For even more information and some additional components, make sure and go over to this article from SimplyShredded.com and get yourselves as acquainted as possible… and then GO SPRINT!!!

Lush Sleutsky

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Trying to provide the most current, accurate information. No tricks - no smoke & mirrors. We all want to learn more and more and keep progressing! There is no need for tricks or sales tactics. We want to gather, learn, share, and debate any and all fitness related info for the betterment of our minds and our bodies...

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