If you’ve ever watched elite or Olympic level sprinters compete, you’ll notice two things. First, they have very low body-fat percentages, and second, they typically have much more muscle mass than their fellow long-endurance athletes. As you look deeper into what type of sprint training these athletes do on a regular basis, it always results back to some variation of high-intensity interval training.  Of course marathon runners and ultra-endurance athletes look lean and appear healthy, but their hormonal levels take a significant decline due to the long-sustained training.

Most individuals with any type of fitness goal in mind would love to have that “athletic” appearance.  Meaning you look like you exercise on a somewhat regular basis, and you are  capable of lifting weights (resistance training). Currently, 3 out of 4 Americans are overweight, and if you don’t fall into this category, there is a good chance you fall under the category of being skinny fat. Skinny fat people look great in clothes, but underneath, there’s way too much excess movement going on. The goal isn’t just to be thin or skinny, but rather to be toned and firm (for women). There is also an abundance of men running around with this skinny fat appearance as well. Arnold Schwarzenegger stated it best; “If it jiggles, it’s fat.”

Here is the answer to all your jiggle-fat problems. There are two parts to it and they both must be accomplished if you ever want those firm/tight arms and the dream of 6-pack abs. First, you must do some type of resistance training. This can be accomplished using free-weights, machines, bands, medicine-balls, body weight movements, etc. I don’t care how or what you lift (even your own body weight will work), but you MUST move some weight if you ever want to develop and  maintain lean body mass (muscle). Secondly, ditch the long-slow cardio and add some intense intervals into your training routine. If intervals are done properly, you can shed body-fat and build lean body mass simultaneously. This is due mainly to an increased hormonal output from the high-intensity training stimulus (very good thing). Let’s also not forget you have to eat healthy also. You can eat like shit and train hard thinking you’re going to get results, but it just doesn’t happen that way.

Below are two interval programs that will be sure to incinerate some fat and get you on the right track of looking like an Olympic sprinter (maybe not an Olympic sprinter, but someone who is beyond the average exerciser).

The first one is a 28-minute fat-burner created by celebrity trainer Billy Beck III. We call it the “28-Minute Killin’ & Chillin’ Protocol.” It’s pretty self explanatory, but all you need to know is that when you’re killin’, its an all out effort for how ever long that interval is timed for. When you’re chillin’, you’re not stopped from whatever it is you were doing, but the resistance is low enough that you’re recovering for the desired amount of time. The great thing about this interval program is that it can be done on any piece of cardio equipment you prefer or even done outside running. Give it a try and let me know how it goes.

Warm-Up: 3 minutes

Round One: 60 seconds Killin : 60 seconds Chillin
Repeat 3X (6 total minutes)

Round Two: 30 seconds Killin : 30 seconds Chillin
Repeat 5X (5 total minutes)

Round Three: 40 seconds Killin : 20 seconds Chillin
Repeat 5X (5 total minutes)

Round Four: 2 minutes Killin : 60 seconds Chillin
Repeat 3X (9 total minutes)

This next one is what I’ve created and titled “15-Minute Ladders.” I prefer using a treadmill that is capable of reaching up to a 12.0-15.0 incline. Here is the exact workout I use and then I’ll tell you how to adjust it for your own personal level.

Work-Interval Time                  Speed                  Incline                  Rest-Time

20 seconds                                12.0 mph                12.0%                    60 seconds

30 seconds                                12.0 mph                 9.0%                     90 seconds

40 seconds                               12.0 mph                  6.0%                     2 minutes

50 seconds                               12.0 mph                  3.0%                     2.5 minutes

60 seconds                               12.0 mph                  2.0%                     3 minutes

70 seconds                               12.0 mph                  1.0%                      Cool-Down

As you can see, the work intervals appear very short and the rest intervals may appear too long. You must remember that each working interval is a MAXIMUM effort for whatever the desired amount of time is. If you can go even 5-10 seconds longer than what you’re supposed to, your intensity isn’t high enough and you’re just convincing yourself you’re doing intervals and you’re really NOT! Trust me when I tell you that intervals NEVER get easier, because as you adapt, you’ll turn up the intensity another level and start it all over again. You’re going to feel like shit when you’re actually in the moment of doing intervals, but the rewards and  results are worth every second of it. So to customize this interval program to fit your own personal capabilities, simply adjust the speed and the incline of the treadmill so each working interval is an all-out effort. The first couple attempts at the program will be trial and error, but by the second or third time around, you should be a fat-burning machine. Remember, any effort below maximum puts you right into the category of Stupid Gym Shit. Don’t go there! Give both programs a try and embrace the challenge!