Brad Gouthro Fitness Lose Fat Faster: My HIIT Sprinting Routine

Lose Fat Faster: My HIIT Sprinting Routine

Lose Fat Faster: My HIIT Sprinting Routine

Lose Fat Faster: High Intensity Interval Training (HIIT) – My Sprinting Routine

Click Here To Get My Premium Progressive 18 Week Sprinting Program That Is Guaranteed To Get You Results: LIVE LEAN SPRINT – ON SALE NOW

If you’re looking to really take your fat loss goals to the next level, I want you to start incorporating high intensity interval training (HIIT) into your weekly routine.

It may sound like a scary workout that beginners can’t do…BUT…in its most simplistic form, it’s just alternating between high intensity (all out effort) intervals followed by low intensity (active recovery ’“ walking) intervals.

Regardless of your current fitness zone, YOU CAN DO HIIT training.

It doesn’t mean you need to be able to sprint all out. The goal is to find out what kind of training takes your heart rate (beats per minute) to your high interval zone.

This could simply be a fast walk on an incline for a short period of time. You can do that right? Of course you can…especially if you want to lose fat faster and work your heart out more efficiently.

HIIT Heart Rate Zone Formula

High intensity interval zone calculation:

(220 – Your Age) x 0.85

Low intensity interval zone (active rest) calculation:

(220 – Your Age) x 0.65

For example my training zones are calculated as follows:

My high intensity interval zone = (220 − 31) x 0.85 = 161 beats per minute (but I round up to 165)

My low intensity interval zone = (220 − 31) x 0.65 = 123 beats per minute (but I round up to 125)

It’s that simple to calculate.

How to structure your HIIT program:

You will complete 1 high intensity interval (between 30-60 seconds) followed by a low intensity interval/active rest (for as long as it takes for your heart to slow down and hit your low intensity interval zone.

Complete between 5-10 high and low intervals.

HIIT sprinting workout

Here’s A Video Of Me Doing An Outdoor HIIT Sprint Workout Program:

Equipment: treadmill

Incline: 2.0 for warm up and all intervals

Interval duration: 1 minute high, followed by 1 minute low

High Interval speed: 10.0 mph

Low Interval speed: 4.0 mph

Warm up: 4 minutes at 4.0 mph

High #1: 1 minute at 10.0 mph: HR at end of interval: 146 bpm

Low #1: 1 minute at 4.0 mph: HR at end of interval: 126 bpm

High #2: 156 bpm

Low #2: 136 bpm

High #2: 157 bpm

Low #2: 137 bpm

High #3: 161 bpm

Low #3: 134 bpm

High #4: 159 bpm

Low #4: 135 bpm

High #5: 159 bpm

Low #5: 139 bpm

High #6: 159 bpm

Low #6: 139 bpm

High #7: 153 bpm

Low #7: 140 bpm

High #8: 157 bpm

Low #8: 141 bpm

High #9: 162 bpm

Low #9: 139 bpm

High #10: 157 bpm

Low #10: 137 bpm

Cool down: 4 minutes at 4.0 mph (HR finished at 117 bpm)

Note: I should have up’d the intensity via speed or incline so I could elevate my HR a little bit more to 165. I also should have allowed a little more time for active recovery to allow my HR to drop to 125 before going back into a high intensity sprint.

The Results?

HIIT Training

Note: this total HIIT program lasts for only 28 minutes (which includes the 4 min warmup and 4 min cool down…so really only 20 minutes).

My HR Monitor shows 42 mins but this included my 15 minutes of core work afterwards. Essentially my 28 minute HIIT workout burned over 300 calories.

Not bad, but not a lot either…BUT…looks can be deceiving. The real key is the “after burn effect“.

After Burn Effect of HIIT

HIIT Afterburn Effect

When you do HIIT workouts, your body will be burning MORE calories hours after you leave the gym! Don’t forget that!

NOW ON SALE: Live Lean Sprint Interval Workout Program!

Sprint Interval Workouts

Click here to get your copy of my PREMIUM 18 Week Sprint Program Guaranteed To Get You Results! Live Lean Sprint!

Hope you enjoyed this HIIT Sprinting Workout Video and my HIIT cardio program

Be sure to comment below if you liked this HIIT Workout and share it with your friends via the social media icons.

Check out another one of my fat burning Jump Rope Tabata workouts.


FREE Live Lean Forever 2.0. Starter Guide

Simply enter your best e-mail below to receive my FREE Workouts & Recipes

I hate spam. Your e-mail address is never shared, sold or rented.

32 Comments to “Lose Fat Faster: My HIIT Sprinting Routine”

  1. monirul ali says:

    Hi there, have you heard of “BELLYfatTACK”? Just do a search on Google and you are going to find There you can get a useful free video presentation by a well established licensed health practitioner talking on the way to eliminate body fat. It made it easier for Michele to eliminate her belly fat. I will probably give it a shot. Hopefully it works for you too.

  2. Ann Thomas says:

    Like salads? Then you might notice that could be aware of your body is going for your life.

    Losing weight can be easier if you have all necessary information

    Follow to see how I lost 27 lb in 3 weeks

    Lose fat and inches

  3. Ann Thomas says:

    Alfalfa is true cleansing your drinking some other sources very quickly, and herbal colon cleansers for, then? They are somewhat fewer different products will experience a vegetarian! As a cleanser, and be issues.

    Losing weight can be easier if you have all necessary information

    Follow to see how I lost 27 lb in 3 weeks

    Lose fat and inches

  4. Marko Josijevic says:

    Hi there, have you heard of “BELLYfatTACK yet? Simply copy and paste to the browser to go to their web address. On there you will see an important free video presentation by an established medical doctor revealing how to burn weight. This made it easier for Andrew to get rid of his abdominal fat. Why not give this a shot. I hope it will help you also.

  5. Trey Schumy says:

    Discover your exact calorie and macronutrient needs to build pure lean muscle
    Visit and check it out
    The best customized nutrition plan
    The back to dramatically increase these muscles.

  6. AG says:

    Please fix the typo. It should be

    Low intensity interval zone (active rest) calculation:

    (220 – Your Age) x 0.65

  7. Suumon Kumar says:

    Hi there, have you heard of BellyFATtack yet? Simply search Google. On there you will see a good free video by a well established qualified health practitioner talking about the right way to burn fat. This made it possible for Khalid to get rid of his tummy fat. Hopefully it will help you also.

  8. Vova Palmchuk says:

    Hey! I’m Alex.I did -30 lbs in 2 month.Go to\#TgLf

  9. Peggy says:

    I absolutely love your blog.. Great colors & theme.
    Did you develop this web site yourself? Please reply back as I’m attempting to create my very own blog and would like to learn where you got this from or what the theme is named. Thanks!

  10. Brad Gouthro says:

    Hey…yes it’s best if you do these on different days.

  11. Alexander Jimenez Euan says:

    Hey Brad! Should I do HIIT and weight traning on different days? I´m lifting weights 4 days a week and after each workout I do one of your Tabata workouts and I love the burn but I want to try one of these HIIT workouts :D

  12. Brad Gouthro says:

    i’ve always included at least 1 HIIT cardio session a week regardless of goal. However if you’re really looking to add size quick, and aren’t concerned about excess fat, you may want to skip cardio until you’re looking to lean down.

  13. chirwap says:

    dude what about some of us who are weight training to add some size, will 2 to 3 HIIT sessions per week hurt my muscle gains??

  14. Brad Gouthro says:

    are you working in any weight training? if not, stick with 3 days of HIIT and the other days stick with weight training. trust me, weight training will do so much for your body…and i promise you won’t get big and bulky!

  15. Samantha Coria says:

    I had another question Brad – I know you recommend doing 3 HIIT sessions a week, but would it be hurting more than helping me to do 5 days a week? I’m feeling really good body/pain wise, but I don’t want to hurt my progress.

  16. Brad Gouthro says:

    great question but it’s so hard to even make a guess since it depends on so many different factors that are specific to you. i burn between 300-400 calories. if you’re really interested in knowing how many calories you burned during 6 intervals, I suggest you pick up a HR monitor. the after burn is what you should really get excited about although scientists are still uncertain how to calculate that exact number…keep it intense and consistent and you will see awesome changes. good luck ;)

  17. Samantha Coria says:

    How many calories on average would I be burning per HIIT session? And what about the afterburn? This morning I did a warm-up, 6 sets of high and lows and a cool down. I’m 5’0, 112 llbs, 22 y/o… if that helps get a range. BTW, just started this workout routine on Monday, I’m pretty excited about it. Hope I get the results i’m looking for! Thanks for this video!

  18. Brad Gouthro says:

    true, it’s just meant to be a calculation…it’s always best to listen to your body. that beats a calculation any day.

  19. mpicky says:

    Those calculations are only for about 1/3 the population, or the norm.My heart rate goes way above the number you put up, I used to worry SO much about it, that my heart would blow up.A slow jog for me puts my heart rate over 170, my heart rate max is supposed to be 183. If i sprint for 30 seconds, my heart rate goes over that,In fact, while doing HIIT it isn’t uncommon for it to go above 190 at least a couple times. I recover quickly,so I don’t worry about it.I just don’t want others to worry!

  20. franzabananza says:

    great now I created more work for myself lol well glad u liked it i know I’m doing something right. but yeah definitely intense!

  21. Brad Gouthro says:

    looks intense…you may just see this in a future episode of Live Lean TV ;)

  22. awach1 says:


  23. franzabananza says:

    hey brad what do you think about this exercise called m100s, its pretty intense

  24. kellyolexa1 says:

    i highly suggest you pick up a copy of my book/program, “Awaken The Abs Within”…all my secrets to jump start fat loss can be found in this book. Just search for it on Amazon or get the e-book from my website. Also be sure to subscribe to this Live Lean TV channel and follow the workouts and especially the cooking shows.

  25. Madelyn Tain says:

    well i am about 143pds and 5’6tall, female…
    i wanna have smaller tighs and flater tummy….
    please suggest what can i do to improve myself…. :)

  26. Brad Gouthro says:

    you should be fine at 180…if you were upwards of 200, I’d be concerned. thanks again for the support…glad you’re liking the channel.

  27. TheMyiii says:

    Big thumbs up, as usual :) It always brings a smile to my face when I receive an email telling me a new vid is up :) You’re great!

  28. TheMyiii says:

    Mmm makes me wonder if I’m doing things right…. I usually go up to 180 and with this formula my number is 162…. I always do workout dvds and I follow without pushing stop as much as possible I rarely let it go down to 124 which is my active rest number.. should I stop more often? Can it harm my workout (I wanna lose weight…). Thanks agaiiin :)

  29. Brad Gouthro says:

    all my secrets to jump start fat loss can be found in my book, “Awaken The Abs Within: 7 Secrets To Lose Fat”. Just search for it on Amazon. Also be sure to subscribe to this Live Lean TV channel and follow the workouts and especially the cooking shows.

  30. awach1 says:

    Hi. I weigh about 238pds, and 5’5 tall, female. I would like to know what can I do to jump start weight loss.

Leave a Reply


CommentLuv badge