Hey, guys! Welcome back to the workout show with me, Rob Riches, filmed for Prozis Nutrition. I’m here in Santa Monica in Southern California and we’re bringing the workout outside. I mean, just look at the weather. And the view is gorgeous. What I’m going to be doing today is incorporating interval sprints into my cardio training. Interval, or High Intensity Interval Training, is great way to really metabolise that stored body fat, utilize it as fuel and get the body working as efficiently as possible. Purpose of why I’m out here today is to do 10 sprints.
We’re going to start off by jogging about 100 yards, walking back, do that two times, limber up, warm up the joints and the muscles, and then for those final eight, we’re going to sprint at all our effort and then walk back, allow our heart rate to come back down to a more normal kind of recovery rate, turn back and sprint. So, basically, all our effort followed by a length of recovery. Alright, let’s get to it. Two warm up jogs. Okay, so the purpose of these two runs or jogs, really is just to prepare the body for what we’re going.
The same is when we get into the gym, we do a warm up, whether it’s some cardio or the actual exercise that you do, you put the body through that movement that you’re then going to start to overload and push it. So, we’re sprinting today. I don’t want to get straight into sprinting. I want to start jog, warm up, get my heart rate up, and then progressively work into those sprints. A couple more. Okay, that’s two of my warm up runs done. Just a note on stretching.
Fat burning cardio workout HIIT training Prozis TV
I personally like to warm up my body and my muscles during this initial warm up phase. As far as stretching, I’ll save that for after, once I’ve done all of my sprints. Now, the main difference between interval training and steadypace cardio is. Let’s say you’re on a treadmill, you’re running or walking on an incline and you’re doing that for a period of time without much change. That’s what’s known as LISS, or low intensity steady state cardio. Anything that, basically, carries on for the duration at that same level of exertion.
Interval training is a lot more stop and go. And the reason this is beneficial for those looking for maximum fat loss efforts is it uses a combination of calories coming from our sugar stored in the muscle, so glycogen, and body fat. Plus, it can ramp up metabolism, the rate at which your body burns calories, for about eight hours after by 5. So that’s a lot of calories burned throughout the day. That’s why I like to do my interval training here in the morning. So, up for our first sprint,.
Progressively warming into that second, third sprints and ramping up the energy. Let’s get to it. Okay, first run down. You don’t want to go too fast, too soon. You’ve got to be able to progressively build up into it. Just like you would in a weight lifting set. So, I’m going to start to build up that speed a little bit more in that second run and by sprint three and four, it’s going to be all our effort, a 100yard dash, we’re going to walk back, recover, deep breaths,.
Allow our heart rate to start to drop. You can hear from my breath now, having to take deeper, longer breaths. My heart is beating faster. This is right where I need to be. For my next sprints and from here to that 10th sprint, it’s going to be all our effort, everything I’ve got, for at least 100 yards. And then that slow walk back to recover, turn around and sprint right off the mark. I can tell now, the more I get into those sprints, it’s taking me longer to recover.
On the walk back. Having to take deep breaths, drawing into the nose, drawing as much oxygen as I can, getting nutrients and fuel, oxygen into the muscles. Darn, I’ve started to feel it around my legs. Really is great cardio. 15, 20 minutes, max. You can do this on an incline, up some stairs or on a hill. 8 to 10, heck, even 15 runs as sprints. No longer than 20 second sprints, otherwise your phosphocreatine system, that energy demand starts to dwindle, and it’s that that you really want to capture during these sprints,.
So 20 seconds, 10, even 15 sprints and allow that recovery state, slowly walking back, let your heart rate drop, take deep breaths and then keep it going. A really great cardio to do. I like to mix this up with my lowintensity cardio and then interval training, perhaps, every other day. I got to walk back to recover. See you guys back at the end. There we have it. 15 minutes worth of cardio. Okay, may have not burned as man calories as I could have from doing 30, 40, 50 minutes or more of cardio,.
But the effect is greater once I finish the cardio. That metabolic rate has increased now, so, again, in the morning is the best time to be doing this. For me, before breakfast, therefore is utilizing my muscle glycogen and my body fat as fuel. Then I can eat for the rest of the day and my metabolism has been raised because of this. 10 or 12 runs, no longer than 20 seconds, and then, for me, I’m stretching after, holding each stretch for about 15 to 20 seconds, so that you feel those muscles fibres start to stretch and open up.