I have a high intensity interval training workout below for you to help you burn A TON of calories and burn some serious fat. Sprinting is debatably the most effective cardio method to burn the most amount of fat in the least amount of time.
The following workout is a 200 meter interval training sprint I do at the East River Park track in NYC.
Start the workout with a dynamic stretching routine, which helps the body improve kinesthetic awareness, get warmed up, and stretch out all at the same time. There are many different exercises you can use, but if you’re not familiar, you should check out my article and video on dynamic stretching: Best Dynamic Stretching Warm Up Routine.
Jog For 2 Laps
Before sprinting, it’s a good idea to do some light jogging beforehand to get your muscles ready for intense sprinting. I prefer a couple times around the track (800 meters), which is about half a mile. It’s enough to get a decent sweat, but not enough to conserve energy for the sprints.
Sprint for 200 Meters (5x)
Now we’re ready to start sprinting to help you burn some serious calories and fat. You are going to sprint as fast as you can for 200 meters, which is half the track, then you are going to walk for 200 meters. You are going to alternate between sprinting and running for 5 rounds. If you are in awesome shape, you may be able to shoot for 10 rounds, and conversely if you are starting out, you only lightly jog instead of sprint.
As I’ve mentioned in numerous articles on BuiltLean.com, intense bouts of anaerobic activity (like sprinting) can burn significant calories not only during, but also after the workout (the Afterburn Effect). This is a recipe for getting a lean body while spending MUCH less time working out.
Walk for 200 meters (5x)
In the photo below, I’m walking at a moderate pace to catch my breath and get ready for the sprints. The last couple sprints are tough because you may not be able to fully recover your breath. Some of my friends who were track athletes tell me they used to jog between sprinting sometimes instead of walking, but that was mainly for 100 meters on and 100 meters off interval training.
Cooldown (Static Stretching)
I prefer static stretching at the end of the track workout to help loosen up the muscles, which can become tight and fatigued after the intense sprinting. This stretching at the end can also aid in recovery by reducing the amount of soreness you feel the next day. For a static stretching routine to try, you can see: Basic Stretch Routine & Exercises.