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Sprint – and lose fat

Doing countless hours on the threadmill or on the road in your running shoes with no or little results? Want to get lean and ready for the summer?

Time to get off the threadmill and spend less time on the road and do some intervals instead.

But why?

HIIT – High Intensity Interval Training – isn’t new and there is nothing revolutionary about it. It has a number of benefits if you compare it to LISS – Low Intensity Steady State cardio like long distance running, biking and so forth.

  • It is known to build up lactic acid which increases the production of growth hormone which in turn results in increased fat loss – which is a very good thing if you’re trying to get lean.
  • You save time: HIIT will save you precious time to do something else. A “Tabata” protocol takes only four minutes + warm-up. A 5K can take up to 30-35 minutes if you’re in a less then “good” shape. And don’t we all want to save time?
  • It’s fun and bad ass (sled drags, prowler sprints, farmer walks and so forth look cool. Sprints in generel may seem a bit weird for outsiders but they’ll make you feel great and a maybe a bit more athletic and dedicated)

Combine HIIT with resistance training

I’m not going to say alot about this but if you’re serious about your training please do combine your cardio/HIIT with weight training. It will raise your metabolism (because of the hypertrophy) which in turn helps you shed some fat. And doing exercises like squats, deadlifts and overhead presses is cool. Period.


If you’re new to this entire HIIT here’s some useful protocols. I prefer sprinting (running) or rowing in a rowing machine (like the Concept C2 which a lot of gyms have). Make sure you warm up properly before hand:

  • Tabata: Tabata is pretty simple. You do eight intervals (or more if you’re in really good shape – normally you won’t be able to do more though) of 20 seconds with a 10 second break between intervals. Make sure you go all out in each and every interval.
  • 30/30: Just like the tabata but with longer intervals (and breaks). Go all out in every interval. Do as many as you like. I prefer 6-12.
  • 400 meter: If you have a running track near you 400 meter intervals are great. Do an interval and then rest for 60-120 seconds. Repeat 3-5 times or as many as you like.

As you can see you can do all sorts of intervals but the above mentioned are some of my personal favourites.

Still not convinced?

Then check out Charles Poliquin’s site; they did a little article about sprints, cardio and weight training right here.

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