Stop for a minute and look at the difference in how sprinters and long distance runners are built.  Sprinters are packed with muscle – massive thighs, huge chest, big biceps.  Long distance runners on the other hand are basically the exact opposite.  They have little muscle mass to speak of, and some of them look down-right anorexic.  So looking at this picture in your mind, why would someone decide to do endless hours of cardio in their quest to lose fat – effectively becoming a long distance runner?  Wouldn’t it make more sense to take a tip from the sprinters?

This is where High Intensity Interval Training (HIIT) comes in.  HIIT has been around for a while now but a lot of folks are still just catching on to this form of cardio.  And that’s a good thing because research shows that short, intense cardio workouts are more effective at burning fat than than the longer moderate paced cardio you see on the stair master or elliptical trainer.  The reason for this is that HIIT increases your resting metabolism for a longer period of time after the workout than steady-state cardio.  For up to 24 hours after your workout your metabolism is still jacked and you’re burning belly fat at a significantly greater rate than if you had done steady-state cardio.

So with all that in mind, let’s explore some various HIIT sprint programs you can try out on the track. Be aware that some of the options here are pretty brutal.  Depending on what your goals are, you can try one or more of these programs 1 – 3 times per week, using only one of the interval plans each time.  Make sure you warm up for around 5 – 10 minutes and stretch your muscles as well.  You don’t want to pull a hammy.

10 Second Sprint and Jog

Total Time: 20 Minutes

Interval: 10 second sprint plus one minute jog.  Repeat for 20 minutes.

With this plan you need to be continually moving, so don’t stop between sprints.  Just gradually slow down into the jog, and then speed back up after your minute is up.

30 Second Sprint and Walk

Total Time: 24-32 Minutes

Interval: 30 second sprint plus one minute walk.  Repeat three times.

Cool Down: Walk for two minutes.

Repeat the whole cycle 2 – 3 times.

One Minute Sprint and Walk

Total Time: 32-46 Minutes

Interval: One minutes sprint plus two minute walk.  Repeat three times.

Cool Down: Walk for four minutes

Repeat the whole cycle 1 – 2 times.

40 Yard Sprint and Walk

Total Time: 25-30 Minutes

Interval: 40 yard sprint then walk back to the start.

Cool Down: Rest for two minutes after each sprint as you walk back to the start.

Repeat the cycle to complete 10 sprints total.

100 Meter Sprint and Walk

Total Time: 30 Minutes

Interval: 100 meter sprint then a 100 meter walk.  Repeat three times.

Cool Down: Rest for three minutes.

Repeat the whole cycle 3 times.

Increasing Distance Sprints and Walk

Total Time: 25-30 Minutes

Interval: Sprint 100 meters then walk back to start.
Sprint 200 meters then walk back to start.
Sprint 300 meters then walk back to start.
Sprint 400 meters then walk back to start.

Cool Down: Rest five minutes.

Repeat the whole cycle in reverse order, starting at 400 meters.

40 and 100 Meter Sprints and Walk

Total Time: 25-35 Minutes

Interval: Seven 40 meter sprints then walk back to start.
Seven 100 meter sprints then walk back to start.

Cool Down: After each sprint, rest for and additional 30 seconds after you get back to the start.

Repeat until completed.

By following one (or several) of these High Intensity Interval Training cardio routines, you will definitely kick your belly fat burning furnace into overdrive and be sprinting your way to achieving your fat loss goals.