Interval Training Sprint Workout - Burn Fat Effectively!

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The workout!
1. Sprint to the 50 yard line and then jog back
6 sets
2. Tuck Jumps -- 6 reps followed immediately by a 50 yard sprint and then walk back
3 sets
3. Plyo Pushup -- 6 reps followed immediately by a 50 yard sprint and then walk back
3 sets
4. Skier Hops -- 6 reps followed immediately by a 50 yard sprint and then walk back
3 sets
5. Cooldown!
take a light jog to cooldown
stretch!

[@ImUrZaddy]

Am I the only one who watches sprinting videos before sprinting to get motivated and get rid of fear because I know the next 30 mins is about to be hellish

[@trevorguerrero7531]

Literally me right now 😂

[@veevee305MIA]

Me right now

[@warriorsoul3597]

Literally just did exactly what you said

[@amanimuge]

Yooo ...you just spoke my mind...i am sprinting on an elevated area it's gonna be tough but here I am getting the motivation

[@sonja4164]

🤣🤣🤣🤣 me too!

[@kevgh3869]

I pay some one to chase me with a machete. It is cheaper than the gym.

[@ricardodel5201]

Kev G. ... ok then

[@bingbong6768]

+Kev G.Chop chop then.

[@kevgh3869]

+bingbong lol Good one!

[@definepathz8681]

+Jack Lumber AWWWWWWRIGHT SO

[@anonymous_yo_mama6728]

Kev G. I let my friend chase me with his drone.

[@temporarymomentary]

I can run a half marathon without breaking a sweat but super fast sprinting was killing me so I stop long runs and focus only on sprinting. 20 minutes sprint Is way more effective than 2 hours of jogging.

[@lidyacaroline4882]

John 1112 agree...sprint better than marathon

[@pedrothevenard]

If you are running a half marathon and not getting tired you are not running fast enough, try diminishing your time, sprinting is awesome and should be in your training every week but running long distance is also very beneficial to your health and conditioning.

[@veevee305MIA]

I'm the opposite. I can sprint for 100m multiple times but God forbid I gotta do a steady 10k. Fuck

[@norfahmi]

It has different purpose my friends. If you just wanna be healthy, just do slow pace. If you are seeking for sport performance, you should run for your lifeeeee....

[@user-fe2xu2fq3l]

Black Phillip if you run slow as shit than you are wasting your time jogging for 2 hours. Try running instead. Sprints are good

[@rasmusquavangsfar9447]

Remember to warm up before high intensity training, if you just go out and start sprinting without being warmed up, you can get injuried pretty easy.

[@GoldChampion23]

The Butcher's Right Overhand hey what is your profile pic from that looks familiar?

[@ljpal18]

@@GoldChampion23 courage the cowardly dog , the spirit of the harvest Moon when eustace had to grow and plant to prove he was a farmer.

[@GoldChampion23]

ljpal18 Thanks!

[@jimholden3359]

I don’t see lions warming up before they take down a gazelle

[@lindsaycampbell2630]

Jim Holden wins the internet

[@6eoStorm]

I did this workout 3 times a week til it got easy then I added uphill sprinting 3 reps on top of it, then I added 1 mile sprint at the end. That’s where I’m at rightnow. I used to weight 220 when I started this workout 10 months ago, now I weight 168!💪🏽😌

[@tikovibes2860]

I’m at 220 rn tryna find the drive to get to where you are brother

[@GonzoXersizes]

You should be super proud!

[@theromanceofwax]

fuck yeah bro that's quality

[@sheggstar]

Love that bro!

[@earlwest8670]

That's dope! Keep up the good work.

[@pyrotech625]

anyone getting a god of war vibe from the music? 😂😂😂😂

[@OlaGamerGirl]

Pyro Tech me 😆

[@ameliahowell8034]

Here's the link: www.amazon.com/Bulletproof-Your-Hamstrings-Optimizing-Hamstring/dp/1457548194/ref=sr_1_8?s=books&ie=UTF8&qid=1466924354&sr=1-8&keywords=hamstring

[@TheLegendario14]

Pyro Tech

[@shabbirkhan2769]

sidha video dekho re bhai

[@livetolaughnlove757]

Pyro Tech hella old but I was getting a predator vibe

[@noway1343]

Tried it out today after weeks with no cardio. Difficulty: 9.5/10. I had to walk back after my 4th initial sprint. Great workout. Also if you truly give 100% effort with this workout every time, It will never be "easy"

[@ktmtxt]

Burn fat while building some muscle and improving cardiovascular resistance? THIS IS THE WAY TO GO. you don't get many workouts better than this one. But you need a proper warm-up, flexibility work to cool down, adequate rest and balanced nutrition. It's challenging and highly addictive. *YOU CAN GET TO THE BEST SHAPE OF YOUR LIFE* 💪

[@NexusGuru]

i did this and now i cant get out of bed all my body muscles are tight and everything hurts

[@fortnitedad9963]

Humberto Alanis that's good

[@Alghreeb1994]

Very good

[@mercedesbends4111]

No pain no gain

[@SumitPatra1236]

Hahahahhaahaha

[@manu4eva999]

do it again the next morning

[@TheNachtmensch100]

I'm doing this Exercise for Month's now, and my stamina increased rapidly. Thank you a lot for this Video 😀

[@marcpizzutiello8649]

I've been telling people this for years. Love this type of routine because there is so much you can add to the end-zone body-weight exercises to mix things up. I also set up my TRX on the goal post and hit the whole body and sprint after each set. In 30 minutes, I'm exhausted and done. Great Stuff! Thanks Jake!

[@Anju876]

Walked it back like a boss...I'm doing those right now and it makes u break thru that plateau

[@briig]

I love doing sprints in the field with my dog chasing me😂 we both get our cardio done for the day

[@jf9335]

My dog just runs in front of me 🙄

[@megaJman74]

Honestly I lost about 97 pounds in the last year and a half by mostly just jogging long distance, and eating right of course. I feel like sprinting can help me attain an even higher level of fitness that I wouldn't be able to get to by simply jogging. I've also recently added weight lifting to my regime and it's garnered great results.

[@danielbutler1339]

1-2 times

[@williamb4652]

If you had 97 pounds to lose sprinting would be very hard and would have big risk of injury

[@PhenomFitnessable]

yeah anything that burns calories will burn fat, but the interval training such as sprinting is more effective at doing so.

[@warriorsoul3597]

This workout has helped me evolve. Thank you brother✊🙏

[@GettinginshapewithleeBlogspot1]

Nice workout, this is very similar to the workouts I was doing all summer long at the park!!

[@woodfamily5229]

About to walk outside and do this thanks to you. Appreciate the motivation

[@spiraljames3690]

just did this. It took 11 minutes! 11 minutes of Hell! Nice one Phenom!

[@oliverpowell4854]

When I was training for track back home in Nigeria, I lost about 7kg in 4days because I was sprinting Soo much, also went from 12.3seconds in 100meters dash to 11.2seconds that month

[@petarmatijevic8701]

Oliver Powell hey what kind of training did you do?

[@jonis586]

Yeah, answer pls

[@kousshalyachandran1606]

Wow!

[@ankitpradhan4183]

is that even possible? probably you weighted you weight before after dinner and then weighted before breakfast after 4 days. 7kgs in 4 days is absolutely impossible

[@Percent-ed2el]

@@ankitpradhan4183 not really

[@itsdanieluk]

This music had me on edge holy shit this was intense!!!

[@BrassBashers]

Made me feel like a velociraptor was about to pop out of nowhere and start chasing this guy

[@NightTimeZer]

+BrassBashers lol

[@matt.r.4021]

WTF HOW DOES THIS GUY TELEPORT????

[@AriadneTV1]

Editing the video

[@PRAYIVDEATH]

power level over 9000

[@horusra9526]

I call it, lagg 😂

[@itsniyahyt6290]

Matt. R. It’s called video editing.. lmao

[@itsniyahyt6290]

Random Guy well next time you shouldn’t take things so seriously because I was only joking. And trust me, I’m no idiot.

[@PhenomFitnessable]

Thanks glad you liked it!

[@Sarah-ie9xb]

Im researching sprinting as a fat burner because i noticed last year (after joining a five a side football team) that the burst's of sprinting were really helping my body shift off the weight that normal 5k runs were not. I always push myself to sprint at the end of every 5k run however i think im going to dedicate one session a week to purely sprinting. Great video, thank you!

[@Siel-bm7gx]

Phoenix Rising that s awsome

[@punjabi-ae-zubane9708]

Did it help ?

[@Kitiwake]

Which begs the question ... What are 5k runs doing for you?

[@DennisBlancaflor]

I only did 4 reps but man... I almost lost breathe yet satisfying

[@msherazi1259]

I like the sprinting intervals- i hate cardio so whatever I can do to hit it fast and hard is what Im going to stick with!! 👍🏽

[@PhenomFitnessable]

Thanks! Glad you liked it. It's a tough one and will really get you in shape

[@sekaldo]

8 YEARS AGO WTFFFF

[@soccer21pr1]

Tried this session for the first time yesterday, was pleased. Thanks for posting, great job!!

[@blaakcoffee]

I freaking love this!!!

[@AuthenticSelfGrowth]

Beast mode! Gona try this tomorrow :)

[@Benmkent]

Have done this a couple of times and it's great fun. Beats long drawn out runs. Although note a thorough warm up is a must.

[@kobalt77]

Well done Danny, and thanks for sharing this !

[@taposherabeya7857]

I have been trying to lose weight ever since having my 3 babies and it’s taken a year and I have gone down 28lbs. I tried a lot of stuff on KZbin and weight training uphill walking etc but I went back to my favourite as a teenager and doing sprinting intervals and honestly I’m losing that belly fat that other workouts couldn’t do. It really shreds me. I hope I can keep doing them forever.

[@mementomori3411]

Hi do you know the reps and sets

[@taposherabeya7857]

@@mementomori3411 Hi, I do 25-30 mins. About 90 seconds jogging and then 30 seconds very fast sprinting. Outdoors is harder than on treadmill of course but I have only access to the treadmill.

[@mementomori3411]

@@taposherabeya7857Hi , thank you for this. I was a bit confused

[@PhenomFitnessable]

It varies from person to person and the studies that have been done have had varying results but i would estimate close to 100 calories post workout. The workout itself will also burn a lot of calories so this a great workout for burning a lot of calories and getting in shape as interval training burns fat and not muscle. For more info on the amount of calories you burn after your workout visit our my phenom fitness website and check out the article titled "Burn Calories While Doing Nothing Via

[@TheWolfDogMoon]

Just finished 10x 20 second sprints with a 20 second jog plus 10 minute warmup and cool down. Brutal!!! I’ll have to try adding the jumping super set (never done something like that)

[@knicksprop]

I like it, simple to the point and look forward to doing this.

[@hashimimtiaz9860]

2020 gang where are you

[@lafilledefleur]

I’m over here like how I end up on an 8 year old vid 😂

[@1hit646]

Here

[@onefoot7]

All ya gotta do: 35 mins easy run with some "Pick-ups" in it...stretch....Very important.....then 8-10 x 200 meters, with good form [get the knees up]......then, 12 mins weights, with some Olympic lifts, light in there......on Saturdays, with some stepmill and some running in the week......all salads, and soups homemade, no salt, nuts and berries....I went from 170-141 lbs, 5'foot 9.5", in 10 weeks, and even ate what I wanted on Sundays.......that's 7 years ago, still holding, and I'm almost 50!!!!

[@user-wk8cf8wx1d]

Great, you can be proud of yourself! Although I do not think no salt, nuts and berries is that healthy... all salad and soups? Where do you get your Nutrients? I dont eat meat but where do you get your protein/fats if you only eat veggies? Not all fats are bad, unsaturated fatty acids are good (in moderation) and nuts are full of them! Maybe I misunderstood your post, but I personally wouldn`t eat like that.

[@4triple0mediagroup6]

You've educated me so much in this training video that I had to subscribe!

[@JayJay-ue3xy]

Fantastic info at the start!! Gonna start doing more weight training and sprints

[@joelopez3566]

That was intense! It’s gonna take me a lot of throwing up and passing out before I can be that badass.

[@Genghis_Khaan_]

did these all the time during football season in highschool, already graduated, class of 2016

[@gsteel98]

Same. 22 now and I'm trying to get down to 180 of pure lean muscle. I graduated at 200 of muscle but now I wanna be more lean and muscular not bulky . It only took corona for me to focus on cardio with no weights🤣🤣

[@demarioqc]

I been lifting weights & sprinting for nearly a year now, I went from 317 to 209 so far in 11 months. . . The combo of weight training and sprinting is a mooooonster !!!! 👍🏾👍🏾

[@cazzanjules]

Intense ! I'm trying it today. Thanks for the great video demonstration.

[@ryb8539]

thanks for that "hours of treadmill and not losing fat" remark, now i know what im doing wrong!

[@ruguoserliegise2716]

He’s wrong. Low intensity running for 35-40 mins burns fat. High intensity springy burns calories.

[@DaKuteCate]

Yea and fat is lost by calorie reduction, so burning calories.

[@DaKuteCate]

It's an 80/20 rule, 80% diet and 20% excersize also calorie reduction. That's how its lost

[@shrek19yearsago78]

Ruguoser Liegise dont you burn fat by burning calories

[@trinirodriguez2061]

@@DaKuteCate I do both run easy to medium workout 25 to 40 minutes . Twice a week. Body weight exercise s. Burpees. Abs. Planks. The other days light weights and sprints. For 15 to 20 minutes.

[@petelebu]

by the end of the first spring i was half dead

[@AkwasiValentine]

+petelebu Hahahahah likewiseeee

[@gamingwithbeast219]

Your not used to it but just try

[@Siel-bm7gx]

Don't give up

[@ryanstock7094]

The Weekend Adventure Diary’s Lmao

[@fabianyeow639]

at least you tried , some people just lazy af . Keep it up , you will improve

[@AJLimcuando]

Great video! Sprints are an all time favorite 💪

[@Artistchickuk]

Thank you for demonstrating the workout of sprint, which I will needs to get into shape. I will defo be doing that!

[@tahmidfaiz57]

Burned 30 calories in 90 days did this 3 days and interval training 3 days with 5 day weight training one day rest from running and interval training and 2 days rest from weight training

[@tahmidfaiz57]

Ment 30 pound

[@noahdixon885]

+tahmid faiz I burned more than 50 in 90 days

[@Banishedsquirrel]

+tahmid faiz lol was like, he cant be doing that right ahah 30 calories :D

[@juniorrose5138]

So did you get Shredded with this workout? I mean you basically burn almost 20 pounds of fat while working out with heavy weight, what was the results? Body fat % ?

[@jamesbentonticer4706]

Nice. Never seen those skier hops before. I gotta try that.

[@patriciapinkcett946]

Call me

[@jamesbentonticer4706]

Patricia Pinkcett why didn't leave a number. Duh

[@Meditate4you]

Thank you for sharing this.

[@keidronmiller7273]

Awesome drills for strengthening, conditioning, and for weight loss... Great vid...!

[@funkyboodah]

did this yesterday after work: a great workout! It was intense, but because it was 50 yards, it was also quite do-able! But all the same I was exhausted aferwards

[@thomasrainbow]

Do-able but kicks your ass! That's a good workout! You still doing it?

[@funkyboodah]

***** couldn't do it during the winter here in Canada, but now its spring so I'll start again!

[@Eric-lx8hp]

+Funkyboodah try an underground garage in a mall -way better then running in rainy vancouver

[@PerfectlyStanley]

Very helpful. The haters are tools.

[@naresharmy2024]

You are a runar i am also runar I am 1600mtr runar and you

[@justinmcguire2574]

I just finished my first workout... Feeling great looking forward to the next one... I've been doing cardio with minimal results and this is a very intense workout with great satisfaction at the end of it. Instead of criticizing this workout, how about getting off your bums and go to a local park and give it a go! You owe it to yourself. I'll be updating progress every two weeks.

[@polobear400]

I'm definitely trying this, thanks for sharing.

[@aazadmuhammad4643]

Looks legit, gonna try this out. Pray for me brothers

[@rhiannedavies1363]

did it ever work?

[@michealbay1290]

@@rhiannedavies1363 it works like magic

[@b65811]

this is insane. i ran 3 laps hiit and almost died. hope to get this in shape

[@m1stern00by]

I am tired after 3 times aswell no matter how much I do this. It is just a matter of a strong mind to complete the workouts.

[@wdai03]

Honestly I think this is the more correct way. If you can do that many sprints I feel your not really doing 100% each time which is fine but not completely hiit

[@CFLavertu]

Your conditioning is insane! Mad respect 💪

[@carstenh.9758]

great routine. what i do is to incorporate burpees, jumping jacks, planks...but surely i will try out yours tomorrow!! :) thanks for the upload!

[@MakeSushi1]

good stuff

[@dejanceleski1506]

No one cares

[@braedennn4050]

@@dejanceleski1506 shut up

[@zoidberg96913]

So can I blast awesome music like this at my football field or will people file complaints?

[@chazinger3513]

Music sets the perfect tone for this informative video. You should be in next 300 movie yelling this is "Sparta." Thank you for posting this wonderful and challenging exercise program.

[@xmtowntyx]

thumbs up bc this guy knows what hes talking about and hes not trying to BS you!

[@king.kthebest6158]

My breathing is getting harder just by watching this.

[@Thatgirl450]

Same

[@grant09able]

HIIT is the best way to burn fat but it's not fair to say running on the treadmill hours on end doesn't burn fat. BECAUSE IT DOES. However it's better to say it's not the most efficient way to do it.

[@sfgox10]

Thatrandomdemigod it also eats muscle. Treadmill aint worth

[@da4625]

Amazing video! I love it and it works great!

[@pmullinax76]

you got some good advice and mad endurance thanks bro

[@JavierCespedes90]

It's a total of 15 sprints, and combined with anaerobic excercise it makes it much more intense. Thanks for the video. You have a very good physical condition, I believe this is an advanced category for sprint training. I do a total of 9-10 sprints also combined with anaerobic excercise and end up destroyed. Nice.

[@ShavonneRitchie]

I'm gonna tell yall right now that SH!T is hard as all HELL. You've got to work your way up to true interval training. I do it about four times a week now, but it will definitely lean you down and strengthen your heart. Back when I use to compete in NPC Women's Figure, interval training was one of my three workouts per day.

[@annaannamomannabobanna9933]

for beginners, where should we start? how many minutes, how many times a week? and how do you go about increasing the minutes and frequency?

[@fitnessanywhereanytime5051]

Start with where you are. Do what you can from this video, even if its a little bit then work your way from there. You'll know when to increase it overtime. Just listen to your body

[@katian5548]

This is great, whether youre starting out or not. Just dont halfass it. Makes me remember the good ol track days. Intervals get you into kickass shape if done correctly and consistently, guaranteed.

[@mattvanity284]

Loved this workout 👍🏻

[@arthurbaeten3985]

For anyone wondering, took me about 30min to get this workout done.

[@iwanroberts4596]

You did this exact workout he did? Like this only once or repeat? Just wondering because I’m going to do it

[@arthurbaeten3985]

Iwan Roberts I did the whole workout once, exactly like he did. Good luck bro ⚡️

[@iwanroberts4596]

Arthur Baeten nice one. Cheers mate

[@mementomori3411]

Does anyone know the reps and sets

[@arthurbaeten3985]

@@mementomori3411 one set, and i think he mentions the reps in the video

[@Mally_-tn3fl]

I can't even walk fast without dying from shortness of breath

[@luislemuz6642]

I work in constriction, i took 6 of them to this workout and only 3 of could finish. 1 loud mouth was saying he could do it twice. And what a pleasure to me he was the first ti quit !! 💪💪

[@Artistchickuk]

Thank you soooooo much for your demonstration of sprint workout. It's exactly what I needs to get myself into shape and easily be outdoor at all times rather than being in the gym. I will defo be doing the exact workout you just did at my nearest park. Thanks again!

[@naresharmy2024]

Are you a runar I also runar I am a 1600mtr runar and you

[@jbaguam80]

Great workout! thanks for posting. How many set or rounds do you need to perform?

[@luistellem8218]

The video said how many sets of each for the entire workout

[@sfgox10]

6 sprints, everything else is a superset of 3

[@JulioMLopez-ic3dl]

Matt Meatball Mitrione Thanks for the clarification.

[@tumeropadre2]

How many times a week do I do this? I'm doing it twice now love it..

[@rpupshaw]

I love this!!!!!!!!! Keep me coming

[@TelBillions]

Seriously about to do this starting today.

[@1DreaJ]

This was amazing. I will do tomorrow!

[@ibrahimnoorazam6301]

you train for what dear?

[@sumsar01]

HIIT might not be as effective as a female. Less glycogen storage makes you worse at explosive training and higher levels of body fat and estrogen allows you to burn fat more easily. You also have a harder time recovering from HIIT training than men, and with less results. Give this a look. bayesianbodybuilding.com/why-women-should-not-train-like-men/

[@Buxenwolf]

Been two months, how did it go?

[@Chloe-qm5tp]

+sumsar01 bullshit

[@johncharley3334]

2 months later haha

[@JohnDoe-qq8et]

Lift your knees higher when you're sprinting at max speed

[@TheTruthSeekerMe]

Wow! Just did it. Awesome workout

[@l0vethisl1fe70]

This is GREAT!! My boyfriend just got me into sprint training to help me get past the weight loss plateau that I've come to. He runs track (100m) and plays football (running back) so showed me a couple drills to incorporate into my workout routine. Honestly, I was surprised at how fast I am! I will definitely be trying this drill out tonight for a little change up from the other drills. Thanks!

[@xiaoyang420]

I'm sweating just from watching this..

[@thomasclark5413]

HITT training is one way to burn fat yes. But really all you need is caloric deficit

[@CxStark]

you need exercise too if all you do is not eat your bones will feel weak and you wont have energy

[@thomasclark5413]

+Cx Stark I know but in terms of body composition, increases or decreases to body fat levels can be influenced by calorie intake. Simple terms: if you eat less calories than what your body burns (caloric deficit) on a daily basis, you will lose weight. If you eat more calories than what your body burns (caloric surplus) on a daily bases, you will gain weight. Its that simple.

[@thomasrainbow]

Great information! Awesome workout!

[@pctv8610]

Great workout, going to do it this summer.

[@69JONESYrugby]

Listen to my mistake...I thought you were running the 100...I've never run the 100 or 200 before...I've been playing amateur Australian Football for 21yrs...I already run hills and stadiums....So I watch your video and I'm fired up...I do a real hard 2 mi jog/run to UNC Kenan Football stadium...rest...and run 8 dash 100s as hard as I can...but every time I have to walk it back while doing some pushups...I thought I was going to puke for the next 2 hrs...I got a migraine headache...I think there were a couple UNC footballers laughing at me...after 100 run 6 7 8 times I was a walking mess...And then I wake up at 3am with my left ass cheek literally on fire like something out of the movie "Poltergeist"...But it was worth it to hear that background music.

[@69JONESYrugby]

Oh yeah...Im not fat...I just wanted to train the 100 dash.

[@EvilAtom1337]

People are ridiculous spamming this with all these "Google this google that" it takes Hardwork to get low bf not a stupid little organic shake or some other gimmick

[@SullyT527]

This is great!

[@Chameleon569]

Damn this is insane but you got me motivated !! Im' going for it, thanks man :)

[@larf_13]

Why is this on the “Ft. Boze” playlist on JKnews??????

[@AddieDelRay]

LARF Orbach I was so confused 😂

[@lyn_7835]

I’m so confused 🤣

[@pietime123123]

Wait so you do this entire thing without any breaks in between? Like the 6 sets of sprinting and then immediately into the 3 sets of pushups and then continue onto the rest? No wait in between?

[@schimenykrikets9692]

interested in the answer to this

[@luistellem8218]

Walkin back is condo your rest, the point of sprint intervals is to keep your body moving

[@raymanlegy]

I would think so. It's high intensity training so you're supposed to take like 30 to 60 second pauses between reps. Go balls hard, rest for a short period and go hard again. Best way to burn fat. The key is no to stop moving but not to totally drain yourself till you're dying either.

[@Eric-lx8hp]

I used to take 2 min breaks b/w sets to catch my breath & improved it to 30 second breaks then no breaks now

[@elguerrero1711]

Bro ur fast! thanks for this amazing kickass workout!

[@jonathanbernardo273]

Still relevant in 2021! Thanks bro

[@tl2_720]

“Ft boze”

[@admitify5031]

So I dont have access to a football field, where do I do this? My neighborhood is busy and always full of cars :/

[@timahartist537]

garden?, i know you have to turn corners but better than nothing

[@javonnmking05]

I’m going to try this!!! It’s perfect!!! Thank you!!!

[@sukantohero]

Thanks very much for your help...i greatly appreciate it..