On these snowy days up in the “Great White North” I often have to head inside for my weekly sprint interval workout. Although I knock long 60-minute cardio sessions on the treadmill and other gym equipment for being useless, if you perform short High intensity Intervals Sprints you can burn fat and lose weight in a short period of time. Sprint interval workouts are a type of HIIT that allows you to burn a lot of calories in a short period of time. Your body uses Carbohydrates and Fat, as it’s primary source of energy during your workout sessions. The stored blood glucose in carbs is used first as the source, followed by glycogen. As you continue to exercise fat will become the main source of energy. As the your carbs decrease more fat is used to as the body’s main energy source. This is a good thing for you because since fat requires oxygen to be burned as fuel, the high intensity of Sprint Intervals will allow you to burn a huge amount of calories in a short period of time, almost twice as much as a 60 minutes cardio session at low intensity. Sprint also training causes huge amounts of EPOC (Excess Post-Exercise Oxygen Consumption), allowing you to continue to burn fat and calories 24-36 hors after you’re done. Be aware that interval sprints of any kind are an advanced way of training and can put some stress on the body and joints. Using intervals on a treadmill will decrease the impact while still getting an effective workout So scrap the useless, ineffective 60-minute cardio sessions on the treadmill for a session of 30-minute cardio interval sprints. How it works: Cardio Sprint Intervals After you a warm up (including Dynamic stretch routine) you will perform 10 rounds of 30-second sprints followed by 30-second rest and recovery period. After you have finished your 10 rounds, cool down on with a slow walk and end off with a complete full body static stretch to decrease the muscle soreness you will experience over the next couple of days. GET IT DONE!