Tired of jogging for an hour on the treadmill in an effort to get ready for beach season? There’s an easier, faster, and more effective way to burn fat that you should try instead. Sprint intervals, a.k.a sprintervals, are a form of High Intensity Interval Training (HIIT) that spike your metabolism for up to 48 hours, torch body fat, and can be done in as little as 20 minutes. Here are some splits to try out:
1. 30 Seconds On, 1 Minute Off
Set your treadmill to a high speed (6+ mph or whatever you can do just out of your comfort zone) for 30 seconds. After your 30 second interval, set the treadmill to 3.5+ mph or just inside your comfort zone and recollect for 1 minute. Do these intervals for 20-25 minutes.
2. 1 Minute On, 1 Minute Off
Repeat point #1 except now you’re going to sprint for a full minute.
3. Uphill Sprintervals
Repeat point #2 except now you’re going to increase the incline on either your sprinting interval, or your fast walk interval. This way you’re either making your sprints that much harder, or you’re making your rest intervals less pleasant.
Now you can cut your playlist from 60 minutes to just 4 or 5 songs, save time, but you definitely won’t be saving much energy. Give it your all for 20-25 minutes and then go on with your day. Do this 4 times per week and take note of the results. The only question now is, what are you going to do with all that time I just saved you?