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Ask The Ripped Dude: What's The Best Form Of HIIT?

I’ve graced more than 30 magazine covers in the past 3 years. The global fitness industry has branded me ‘The World’s Most Ripped Fitness Model.’
Q
Hi Obi, what's the best form of HIIT cardio for shredding fat and getting ripped?

Sprinting is one of the most explosive cardiovascular, fat burning workouts you can do. It's also great because it requires no equipment other than an open track or field. It's a full-body workout that targets an array of muscle groups. Your calves, hamstrings, glutes, hip abductors, pecs, lats, biceps and abs are all activated by sprinting. So make like Usain Bolt and run!

Sprint For A Six Pack

Want to know a secret? Every time you lift your leg in the air while sprinting, you're working your abs. Most people think that the best way to train their abs is to crunch or sit-up themselves into oblivion. I can honestly attribute my abdominal development to my years as a high school and college sprint athlete.

Sprinting twice a week will elevate your metabolism. One of the reasons I am able to stay lean is because I implement sprinting into my weekly workouts. If you can do HIIT sprints twice a week along with weight-training and a good diet, you'll undoubtedly see some steady results. Your ripped body is calling your name!

Obi

HIIT Sprints

The Warm Up

To prevent injuries, be sure to get a good warm up. Jog around the track for about a mile and then do some dynamic stretching. Be sure to stretch your calves, hamstrings, quadriceps and groin.

Drills

After you stretch, do sprinting drills to get your body really warmed up for the workout. The drills should be difficult enough for you to be sweaty. It's imperative that you warm up completely or you risk getting injured.

  • High Knees for 40 yards: 3 repetitions
  • Quick Feet for 40 yards: 3 repetitions
  • Striding for 40 yards: 3 repetitions
  • Bounding Drills for 40 yards: 3 repetitions

Obi

The Workouts

Straight/Curve Intervals
Sprint the 100 meter straights at 50 to 70 percent speed and then walk or jog the turns for your recovery. Do this 5 times around the track. Your workout will be complete when you've sprinted 10 straight-aways and jogged 10 curves.

200 Repeats
Begin by sprinting 200 meters (start on the turn), and then walk around the rest of the track to the starting line. Your walk will be 200 meters and should take 2-3 minutes. That should be enough recovery time before you begin your next sprint immediately upon returning to the starting line. Complete six repetitions.

300 Repeats
Sprint 300 meters and walk for 100. Begin your next sprint as soon as you've returned to the starting line. Repeat four times.

250 Repeats
Sprint 250 meters and then walk around the track 150 meters until you reach the starting line. Begin next sprint immediately upon return. Repeat five times.

Recovery

After your workout, walk two victory laps to help your muscles rid themselves of lactic acid buildup. Also, make sure that you are taking at least two days of recovery between sprint sessions. A Monday/Thursday split works great.

Sprinting Techniques

Sprinting requires some athletic prowess. Using proper form can make you a much more powerful and efficient runner.

  • Relax your arms and swing them backward and forward at a 90 degree angle. Never cross your arms in front of your body, but move each arm opposite of each leg.


  • Don't run on your toes-you're not a ballerina-run on the balls of your feet.


  • Try not to over-stride, but keep your stride within a comfortable length. Don't risk hamstring injuries.


  • Relax your upper body. Running tight will make you slow. If you're relaxed, your cheeks should be bouncing all over the place.

So there you have it-my ultimate HIIT workout. Take it for a spin and you can become a HIIT man too.

Accelerate Your Fat Loss

Contact Info: www.obiobadike.com
Like his Facebook fan page: http://www.facebook.com/oobadike
Twitter Info: https://twitter.com/#!/obadike1
Email address: obifitness@verizon.net


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About The Author

Known as ''The World Most Ripped Fitness Model,'' he's very passionate about educating people all over the world about health and fitness.

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Ng4244

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Ng4244

Love it! Thanks bro

Article Rated:
Jun 1, 2012 7:43pm | report
 
ja3r3dr

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ja3r3dr

A lot of people feel that sprinting will make their muscles smaller to allow faster transportation of oxygen through the muscle fibers. How much of a risk is this for someone wanting to maintain muscle mass? Thank you for all you do!

Jun 1, 2012 7:50pm | report
 
jmarce010

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jmarce010

Sprinting has been show to help keep and promote lean muscle mass. Think of sprinting as an explosive exercise, your building by getting faster in turn stronger. Look at olympic sprinters, they are very muscular and lean not like marathon or long distance athletes who do not have the same physicall appearence. So yes honestly maintaining muscle mass is all about your nutrition! but sprinting is very great for you and will not eat away muscles.

Jun 2, 2012 12:40pm | report
rushum86

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rushum86

I agree with jmarce010 completely. I love sprinting and my sprinting is actually what encourages me to go hard in the gym. Sprinting and weight lifting go hand in hand.

Jul 12, 2012 4:07pm | report
Uncivilized14u

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Uncivilized14u

this dude's got a midsection to die for..

Jun 2, 2012 4:29am | report
 
rennbj4

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rennbj4

Sprinting will help with that.

Apr 9, 2013 12:36pm | report
Mallen12

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Mallen12

A mile warm up? Sounds awful lol

Jun 2, 2012 4:48am | report
 
rennbj4

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rennbj4

As well as excessive.

Apr 9, 2013 12:36pm | report
chrisduet

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chrisduet

I will give this as only twice a week seems okay.

Jun 2, 2012 5:19am | report
 
OrtegaBoxing

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OrtegaBoxing

I've always incorporated sprinting exercises into my summer workouts but this guy makes me want to do them all year round!

Jun 2, 2012 10:26am | report
 
maverick000

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maverick000

i keep them in my routiine year round, they honestly are the most important way to cut fat while maintaining or even adding muscle. not only do they produce epoch but sprinting and interval training greatly increaase HGH output

Jun 3, 2012 11:20am | report
rennbj4

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rennbj4

Agreed. Nothing burns fat quicker than hard sprints.

Apr 9, 2013 12:41pm | report
jtortorich

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jtortorich

Cant wait to try this out... i hate long distance running so this should be a great alternative!

Jun 2, 2012 10:30am | report
 
obadike1

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obadike1

Thanks for the kind compliments on the article everybody! Sprinting is a great cardio exercise for fat loss. Just try it out and see how it works for you!

Jun 2, 2012 1:09pm | report
 
Gears34

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Gears34

Two questions: what if you live in an area where you can't do track sprints because there is too much snow?
The second is do you do all of the workouts listed above or just rotate between the 100, 200, 300, and 250 meter sprints through your weekly splits?

Feb 19, 2013 6:28pm | report
Gears34

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Gears34

Two questions: what if you live in an area where you can't do track sprints because there is too much snow?
The second is do you do all of the workouts listed above or just rotate between the 100, 200, 300, and 250 meter sprints through your weekly splits?

Feb 19, 2013 6:28pm | report
rennbj4

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rennbj4

Find a hill, any street. The actual distance doesn't matter. You don't need to go exactly 200 meters. Use a watch or just count 10 seconds.

You should rotate different workouts. Experiment with sprints as short as 30m, as high as 300m. Vary the number of intervals, and the rest, just like weightlifting. You want your body to be well-rounded. Rarely should you exceed 6 intervals.

Apr 9, 2013 12:45pm | report
squidgysquire

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squidgysquire

hate long runs,love sprinting. this should be fun >:)

Jun 2, 2012 1:25pm | report
 
Wacko1994

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Wacko1994

how do we cycle the workouts? and how do they differ in terms of results and intensity??

Jun 2, 2012 2:14pm | report
 
rennbj4

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rennbj4

The best way to cycle sprint workouts is based on length of the intervals. Performing 30-meter sprints all out is best complemented by following it up with longer intervals, much like you'd cycle high load/short reps with low load/high reps. Rest time is variable based on the intensity of the sprints, and the number you're doing.

Apr 9, 2013 1:21pm | report
E30Rally

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E30Rally

Is it suggesting to do all of those workouts in series? Or to do just one of them per session?

Jun 2, 2012 3:18pm | report
 
rennbj4

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rennbj4

One per session. Sprints are like Olympic lifts. They should be very intense, and kept short.

Apr 9, 2013 1:18pm | report
JackTar82

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JackTar82

Nice, will have to add this to my program.

Jun 2, 2012 6:40pm | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 200.64 lbs
  • bf: 24.5%
obadike1

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obadike1

Do the stride the straights jog the turns on Monday and then do the 300's workout on Thursday. The following week do the 200's workout on Monday and then do the 250's workout on the Thursday. Follow that routine every week and every week after that. In a nutshell just do two sprint workouts per week and give yourself at least two days recovery rest....Good Luck everybody! Obi Obadike

Jun 3, 2012 12:41am | report
 
masterofblacko

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masterofblacko

Thanks Obi in the season I read this file my English was still not good, and ended up doing ALL TRAINING ON THE SAME DAY, now will he carefully

Feb 11, 2013 3:09am | report
  • Body Stats
  • ht: 5'11"
  • wt: 275.58 lbs
  • bf: 22.7%
Showing 1 - 25 of 95 Comments

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