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HIIT Sprints to Burn That Festive Fat

January is the month a lot of us promise we’ll do a load of new things to be healthier and fitter. It’s also the month after Christmas, where we all – despite our most sincerest of efforts – probably ate a few too many treats. Too many treats (or food in general) means extra calorie intake, which leads to more stored body fat.

Because of this, it’s time for us to do some serious damage control. A lot of us – if we haven’t already – are likely considering throwing those new year’s resolutions and goals straight out the window. But don’t give up just yet!

We want you to feel and look just as good as you did before the holidays. To help you get back on track, we’ve put together this HIIT (high-intensity interval training) workout, which – coupled with sensible eating – will help you burn that festive body fat.


HIIT is an extremely effective way of burning body fat – that’s why we keep raving on about it! There are a few reasons why it’s so effective. Without getting too technical, they are:

  • HIIT burns calories and fat in a very short period of time
  • You lose fat, not muscle
  • HIIT produces excess post oxygen consumption (EPOC). Which means you still burn fat 24 hours after your workout!

In this workout, we recommend HIIT sprints in a 2:1 work-to-rest ratio as it’s been found to be the most optimal for fat burning. Ready? Let’s go!

  • Start by warming up with a light jog on the treadmill, about 5 minutes, followed by a full body stretch. This is important for reducing your risk of injury.
  • Next select your high-intensity speed and your recovery speed. It’s important to remember we’re working in short, intense periods at maximum ability, so don’t make it easy – it has to challenge you!
  • At the 5-minute mark sprint for 1 minute.
  • Lower the speed to your recovery speed for 30 seconds.
  • Repeat the sprint at the highest intensity while adding an incline to mimic outdoor running conditions. Follow with 30 seconds of rest.
  • Complete 8-10 rounds for a total of 20 minutes (which includes the workout and the recovery time).
  • Make sure you cool down with a low-speed walk for 3 minutes and stretch once finished.

If you find the 2:1 work-to-rest ratio too difficult, you can work with other ratios to start:

  • 20 seconds of work, 40 seconds recovery
  • 30 seconds of work, 30 seconds recovery
  • 40 seconds of work, 20 seconds recovery

You could also get the same workout using other machines, it’s not limited to a treadmill. Stationary bikes, cross trainers or rowers will do the same. The important thing to remember is you need to work at your maximum output for the required duration. Even more importantly, you need to enjoy what you’re doing, so choose the right equipment and get training!



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