Why are sprints so important for building an elite body? That's easy: You need to burn fat to showcase the hard-earned muscle you've been building in the gym, and sprinting is one of the most effective forms of fat-torching, muscle-preserving cardio. This high-intensity interval cardio workout may not be traditional, but it's incredibly effective!
Today's workout is only 10 minutes, so you have to push it as hard as you can. Be honest with yourself—you know when you're sandbagging and when you're giving it your all. Give it your all to get the best possible results.
Elite Body Interval Workout
Watch the video: 8:48
Although Erin does this workout on a bike, you can choose whichever piece of equipment you'd like. If you have access to a treadmill, a stairmill, an elliptical, tsunami ropes, or even a jump rope, you can do this workout.
If you're completely new to high-intensity interval training (HIIT), you may need to take more than 30 seconds of rest. If you're a beginner, start by going hard for 30 seconds and then taking it easier for one minute. As you get better, you can take less and less recovery time. Ideally, at the end of this program you'll be able to finish 10 sets of 30-30 intervals.
Dynamic Sprint Drills
Dynamic Sprint Drills: A Skip20 meters
Dynamic Sprint Drills: B Skip20 meters
Dynamic Sprint Drills: Straight-Leg Short20 meters
High Knees20 meters
HIIT Cardio10 rounds: 30 seconds high intensity followed by 30 seconds low intensity.
Elite Body Training Tips
As with any workout, warming up is important, but a really good warm-up is especially important for high-intensity intervals. Today's workout may push you beyond your comfort zone, so your central nervous system, joints, and mind have to be primed. Use any piece of equipment you'd like, but make sure you get a full five minutes of movement before you begin the sprint drills.
These sprint drills come from Erin's background as a track athlete at the University of Florida. To do them, you only need about 20 meters of space. You can perform them in a hallway, outside, or in an empty area of the gym. They're an important aspect of today's workout because they'll fire up your central nervous system and get your body ready for the intense workout. They also loosen your hip flexors and give you a chance to work on your balance and coordination.
It's important to utilize your arms during these drills. Flex your elbows, keep your shoulders down, your chest up, and swing your arms just outside your hips. The arm movement should feel natural.
To do "A" skips, keep your toes high and bring your knee up so that your thigh is parallel with the ground. You'll move forward with a skipping motion. Work on the technique before you worry about the speed. Once you get the technique down, you can start going faster.
This is a variation of the "A" skip. As you bring your thigh up to parallel, you'll extend at the knee and then quickly bring the foot back down. Your foot should brush the ground. It's going to look silly when you first try it, but it's another exercise that will engage your entire body. Full-body training is important for performance and aesthetics.
Keep your toes up and move forward with short steps. Kick your front foot out and bring it back quickly as your back leg kicks forward. Remember, you don't have to be perfect. These are new motor skills that will take some practice before you feel comfortable with them.
Bring your thigh to parallel to the ground and dorsiflex your feet. It's more important to bring your knees up many times than to move forward quickly. Think of pumping your legs up and down as quickly as possible rather than moving forward as fast as possible.
This HIIT session should only take about 10 minutes total, so it's important to give it your all. Set the resistance to medium and make sure you have a way to keep track of the time. This short workout should tax you much more than two hours of steady state cardio would. HIIT cardio is also much better for building muscle and taxing your metabolism.
Because you're working at 100 percent, you'll find the lactic acid builds up quickly. You'll also feel some burning in your chest. It's a little scary at first, but as you get more comfortable with the workout, you'll know how far to push it. Each week, try to increase the resistance or decrease the rest.
Elite Body Meal Plan
Check out the table below to see what Erin eats on a daily basis. You don't have to follow these meals exactly, but take some cues from Erin's template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don't skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own elite meal plan.
Because each of us has particular caloric and macronutrient needs, feel free to add or subtract calories, increase the protein, and make other adjustments. Be smart about your choices, stick to the same food categories, and try to adhere to the schedule. What you eat is just as important as what you do in the gym, if not more. There are a lot of healthy options in these example meals, so you shouldn't ever feel deprived or hungry.