By Mike Whitfield
Author: Sprint Conditioners
I’m not kidding. This workout burned 1,004 calories for a REAL user.
The best part? You won’t need ANY equipment OR a lot of time, either.
Use this workout to burn off:
- 5 slices of pizza
- An ENTIRE pint of Ben & Jerry’s Ice Cream
- Over 30 Girl Scout Cookies
- Over 10 Pancakes
Carb lovers rejoice…
Burn 1,004 calories with THIS workout <= No Equipment
Here’s proof:
But HOW?
You can bet it wasn’t using any of the methods below. According to a study by the University of California at San Francisco’s Human Performance Center, cardio machines OVERESTIMATE calorie-burn by shocking amounts…
Treadmill – Overestimated calories burned by 13%
Stationary Bike – Overestimated calories burned by 7%
Elliptical – Overestimated calories burned by 42%! <= The WORST method
However, there’s something MUCH better and it takes the SAME amount of time…
A study from the American College of Sports Medicine put people into two groups:
Group 1: 20 minutes of short “bursts” of very high intensity (8 secs followed by 12 secs of recovery)
Group 2: 20 minutes of longer intervals (24 secs followed by 36 secs of recovery).
Here’s what they found – Group 1, where the shorter more intense “burst” training was used, resulted in greater oxygen uptake and greater energy expenditure than the 24-second intervals!
Greater oxygen uptake and energy expenditure means more fat cells being released from the body.
And even better – this can be done WITHOUT equipment.
Let’s compare some fat burning:
Walking – burns approximately 8 calories a minute
Running – burns approximately 11 calories a minute
Bodyweight Exercises – burns approximately 10 calories a minute (however, this is HUGE because your body continues to burn calories well after you finish bodyweight exercise.)
Sprints – burns approximately 30 calories a minute!
Why not combine sprints and bodyweight exercises? Keep reading for a fun workout, but first:
If you think that sprints aren’t for you, think again. Mike has some bodyweight alternatives so that everyone can be successful at ‘sprints’:
You can do full body extensions, jumping jacks or even split shuffles instead of sprints and still benefit from sprinting.
Now that you have your sprint options, let’s rock this Sprint Conditioning Workout:
Dirty Dozens
Sprint (15 seconds) – Do 8 rounds, resting when needed.
The key – make sure to rest JUST enough to give each sprint your best effort. Once you’re done with the 8th sprint, do the following bodyweight circuit twice, resting for 30 seconds between circuits:
- Alternating Prisoner Reverse Lunge (12 reps per side)
- Explosive Pushup (12 reps)
- Skater Hops (12 reps per side)
- Mountain Climbers (12 reps per side)
It’s only 5 exercises, but that’s the beauty of sprint conditioning “hybrids”. These simple, yet short “bursts” utilize more fat for energy than traditional training.
And get this… according to new Australian research; participants who completed a sprint session consumed fewer calories over the next 38 hours than those who completed a traditional workout.
Imagine reducing your appetite without a single pill.
On top of that, you KEEP all your fat-burning muscle, to help you keep off fat for life.
Use these Sprint Conditioning Drills 2-4 times a week <= Includes Videos
Imagine how leaner you’ll be after just a week of using this powerful combo of sprints and bodyweight complexes.
Get leaner FASTER by using the #1 exercise.