Sprint HIIT Training For Beginners
Listen to the post, Sprint HIIT Training For Beginners, on our Live Lean TV Podcast. Don’t forget to subscribe to the podcast!
The Cardio Training Shortcut To Lose Fat And Build Muscle Faster
On today’s episode of Live Lean TV, I’m talking about sprint HIIT training for beginners.
Guess what Live Leaner?
You were born to have a lean and muscular body, that is hot to look at.
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So here’s the cardio shortcut to building a body that:
- burns fat
- builds muscle
- enjoys optimal health
- improves your athletic performance
Say hello to sprint HIIT training.
Sprint HIIT training is one of my top shortcuts to Living Lean.
This type of cardio is one of the best ways to build the healthy and lean body you deserve.
Sprint HIIT Training For Beginners
If you’re a beginner, just an average exerciser, or you think you’re too old or too out of shape to do sprint workouts, you have been misinformed.
Sprinting is all relative.
It Doesn’t Matter How Fast You Are Compared To Others
For example, it doesn’t matter if your sprint is only as fast as my jog.
As long as your sprint is performed at a high intensity to you, your body, muscles, and hormones still get all the same benefits.
A sprint for a beginner, will still have the same metabolic and hormonal benefits on your body, as it will on mine, even if I’m twice as fast as you.
In other words, sprint HIIT training workouts are specific to you and your current fitness level.
Beginners Can And Should Do Sprint HIIT Training
Therefore, if you’re a beginner, get the idea out of your mind that you’re not fast enough to do sprint HIIT training workouts.
Side note: if you’re currently obese and brand new to fitness, I would first start you on a progressive cardio program that builds you up to sprint HIIT training workouts.
Depending on your current fitness level, this beginning cardio program would typically consist of 3-8 weeks of low intensity steady state (LISS) aerobic cardio.
After the 3 weeks, I would then progressively build you up to a higher intensity sprint HIIT training workout program.
But if you’ve been watching Live Lean TV for a while now, you should already be past this beginner cardio progression.
Why Sprint HIIT Training Will Get You Lean Faster
Here’s an analogy comparing a typical aerobic LISS cardio workouts vs. sprint HIIT training workouts.
For optimal performance and improving overall body composition, think of slow and steady LISS aerobic cardio as your training wheels.
After a few weeks of training, you need to be continuously progressing towards reaching your goal.
This progression would include taking off the training wheels.
Once you remove the training wheels from your bike, that’s the equivalent of moving from LISS cardio workouts to sprint HIIT training workouts.
So in other words, for a lean and athletic physique, you need to be sprinting.
How To Do Sprint HIIT Training For Beginners
Sprint HIIT training is simply completing short but intense sprint intervals, followed by longer rest periods.
Research has shown that following a progressive sprint HIIT training workout program creates a dramatic anabolic response in the body to burn fat and build muscle.
So yes, you can burn fat and build muscle at the same time.
The Metabolic and Hormonal Benefits of Sprint HIIT Training:
The metabolic and hormonal effects of sprint HIIT training are incredible as well.
Increased Production of Growth Hormone
Sprint HIIT training has been proven to create a greater increase in growth hormone production.
![How To Burn More Fat [Naturally Increase Growth Hormone]](https://liveleantv.s3.amazonaws.com/wp-content/uploads/2010/09/24113317/LLTV-thumbnail-young-n-lean.png)
As a Live Leaner, you’ll love an increase in growth hormone, as it’s known as the anti-aging and fat burning hormone.
Win win.
In other words, sprint to look younger, and be leaner.
Increased Production of Testosterone & IGF-1
Sprint HIIT training has also been shown to increase the production of tessterone and the IGF-1 hormone.
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The natural production of testosterone and IGF-1 helps create an anabolic effect in the body leading to more lean muscle.
Remember, building and maintaining lean muscle is the key to keeping your metabolism burning on high, and keeping you younger.
So let’s recap.
Bottom Line On Sprint HIIT Training For Beginners
Even if you’re a beginner, following a progressive sprint HIIT training workout program will help you:
- Look younger
- Burn more fat
- Build more muscle
Sprint HIIT training truly is one of our shortcuts to Living Lean.
Check out this post called the 1 Type Of Cardio That Demolishes Fat, where I get more specific about sprint HIIT training including:
- when to do sprint HIIT workouts
- how many sprint HIIT workouts per week
- a few other important sprint HIIT training topics
I’ll also be comparing sprint HIIT workouts vs. traditional forms of LISS aerobic cardio that you see everyone doing.
This will include how excessive LIIS aerobic cardio could actually be taking you further away from your fitness and health goals.
Live Lean Sprint 2.0 Workout Program Now Available
Check out our new and improved Live Lean Sprint 2.0 beginner to advanced sprint HIIT training workouts.
BROWSE MORE EXERCISES TO LIVE LEAN!
Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
why do people say high itensity cardio like sprinting makes yu loose muscle
Would doing swim sprint have the same effect?
Love your videos about sprinting! So gonna corporate this into my workout
Great video! I can’t wait to watch more of your videos. I just subscribed
to your channel! Good luck with all you do. You know what you’re talking
about so I am definitely eager to follow you!
Great video! I can’t wait to watch more of your videos. I just subscribed
to your channel! Good luck with all you do. You know what you’re talking
about so I am definitely eager to follow you!
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Hi Brad
LOVE your channel, info and energy! I have purchased your sprinting
program. I am starting on level 2. I have a question about incline. If you
are using the treadmill should you be on an incline at all and if so how do
you judge how high. I realize this could vary from machine to machine. I
don’t always use a machine to do my sprints BUT I was just wondering if and
when I do should it be inclined. Although I am just getting started I think
you have designed an awesome PROGRAM! Keep up the GREAT work!
Sonja
Very valuable info and greatly appreciated. Just liked AND subscribed lol
I have done intervals on the dreadmill but it’s normally after a few minutes of steady state cardio. I like doing those speed bursts, it makes me feel Wonder Womanish. your program sounds like it will me improve those special powers.
Hey Brad I’m a huge fan of your show. I’m a triathlete who uses Tabata intervals for both the bike and the run. Love the intervals!!
i need a 6 park
Love that you brought up the Afterburn Effect…BUT you have it backwards…sprinting is what maximizes the afterburn not steady state. SPRINT!!
I don’t sprint, because I have always thought that longer steady cardio like jogging was healthier and more effective. Also because if the afterburner effect I heard thst goes along with steady cardio. If this is true then I’m very excited for more info on it! New sub that’s pleased with the channel.
Have you figured out when you’re coming to LA yet? I found the SM Stairs yesterday that you could easily smoke my ass on… Okay, that phrase – VERY WEIRD!!!!
And we can make VIDEOS!!!! Yes, PLURAL!
I began doing sprints on Sunday mornings before breakfast. But now that the snow is on the ground I don’t have a park just two blocks away to do it in. (Not an excuse I know!) I will have to find a new place to make this happen, indoors of course 😉
I was doing 6 x 100 M sprints and I tell you I was gassed by the end. I was also timing my sprints and it is sad to say but I am no Usain Bolt! (He would have me beat by the time I reached the 60 M mark. Still I loved it and I can’t wait to get back to them, So much more fun than being on a tread mill.
I do not…arthritic issues in my left knee. My right knee may have it but not as bad. Go figure..
I do sprint intervals occasionally. Should probably try to do them more often – I do like them.
Definitely agree with you . Great way to burn high amount of calories in a shorter amount of time . My favorite
Love sprint intervals, tabata style!! 20sec sprint, 10sec rest, 8 intervals for 4 min. At least 3 sets 🙂 With a 5 min warm up walk/jog, and then a run/walk interval 1min run, 1 min. walk, follow up. To reach at least 30 min in total. Can’t wait to see the next episode to hear your suggestions!! 🙂
I am sprinting and according to me there is no other way to do cardio.
I do interval sprinting on a treadmill….I also do intervals on a spinner bike, which I’ve had great success with. I’ll typically do 45 secs for the intense interval, and then hang back for 2-3 mins to catch my breathe before going again. Is that right? It certainly appears to work….
I actually do sprint because I feel my body likes that more than regular jogging. I get more tired and I can feel the sweat come right away. Do abs the same day you do cardio 😉 a tip 🙂 but Brad.. how many times a week should I do this intervals and how long should it last? 🙂
Sprinting….one of my faves
make it with tabata style
I don’t know how much to sprint 🙁 or how long to rest for.
I don’t sprint because I don’t feel I’m fast enough
I sprint once a week doing 10- 10-15 second sprint intervals with 60 seconds rest in between
How about intense bursts of skipping instead?
At least upload in HD
Of course I do. My sports include a lot of sprinting.
I am currently following a six by six sprint program coupled with IF and after seven weeks I have lost five inches of my waist line
My fear of getting bulky, too toned legs is actually stopping me from trying interval sprints out :s
Do you sprint? If not, why not?