How Speed Walk and Sprint Intervals Burn Major Fat

Sometimes, I will step out of character and only do an interval cardio workout.  I will usually do a strength circuit workout (about 30 minutes) followed by a cardio metabolic finisher exercise, like mountain climbers, for 5 minutes (intervals).

Sprint intervals on grass rocks!

As you know, cardio is not my favorite type of exercise, so I will keep it to a short and fast-paced workout.  This keeps me from becoming bored while getting maximum fat burning benefits.  This also spares my muscle mass.

Note:  Always keep exercise fun.  To me, there's no reason to do exercises you hate.  Pick exercises you like.   I like walking fast and sprinting.  Some of you may hate these forms of exercise.

If you have not been working out much, the progression of cardio exercise should be low-intensity aerobics to moderate/high-intensity aerobics to high-intensity anaerobic exercise (like sprint intervals).

Well, here is my fat-burning interval cardio workout last night on the treadmill (total workout time 40 minutes):

1.  Speed walk intervals
  • Run fast, 1 level incline, 2 minutes, to get my heart rate up
  • Walk slow 2 minutes
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  • Walk fast, 15 level incline (maximum), 2 minutes
  • Walk slow, 1 level incline, 1 minute
  • Do this rotation for 20 minutes
Rest 5 minutes

2. Sprint intervals
  • Sprint fast, 1 level incline, 1 minute
  • Walk slow, 1 level incline, 2 minutes
  • Do this rotation for 20 minutes
This does not change my usual way of doing cardio exercise (20 minutes per session):

1. Sprint intervals on grass (1-2 days a week):
  • Sprint 60 yards
  • Walk back to start line
  • Sprint 60 yards
2. Bodyweight cardio (1 day a week):
There you go.....have fun exercising and burning fat this week.

If you want to take your workouts to a higher level and blowtorch body fat, my FREE Bodyweight Metabolic Fat Burner Workouts are what you need. There are 3 levels: Bodyweight 200, 300 and 500. Start at the level you can handle.

Mark Dilworth, BA, PES


About Mark

About Mark

Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.

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