High Intensity Interval Training (HIIT) is apparently a good way to burn fat and boost Human Growth Hormone (HGH) in a short period of time. As one site notes: "One study ... shows a greater than 500% increase in HGH from just one 30 second sprint." That's pretty impressive, so I was wondering how you might maximize this in your week and I stumbled upon the "Sprint8" program.

"Sprint8"

A lot of this was pretty confusing to me, so hopefully I can break this down into something really simple: Sprint8 as I understand it is basically eight 30 second sprints, followed by eight 90 second cool downs (two minutes total per sprint and cooldown), with two minutes of light warm-up and cool down at the beginning and end of the series of eight sprints. When you sprint, you push as hard as you can go (running or cycling for instance) for thirty seconds, and when you cool down you go at a light or moderate pace.

So:

1. Two minutes light warm-up (2:00)
2. Sprint thirty seconds (2:30)
3. Cool down for 90 seconds with light exercise (4:00)
4. Repeat steps 2 and 3 seven more times (for eight total; 18:00)
5. Cool down for two minutes of light exercise. (20:00 - Twenty Minutes Total)

(A full FAQ on Sprint8 can be found here)

As per the FAQ, it is recommended that this only be done three times a week since the body needs about 48 hours to recover for this kind of exercise (though this may vary with the individual). I also recall someone asking Phil Campbell (who I think created the Sprint8 workout) why the number of 8 sprints was chosen, and he said that that was the greatest number of sprints people could usually tolerate if they were sprinting at max capacity, so it may be a bit arbitrary and able to be adapted.

Since people lift weights daily (but target different muscle groups) and since we can walk daily, I reasoned perhaps instead of doing Sprint8 three times a week, I might do a "Sprint4" daily (besides Sunday). I would appreciate any feedback from readers on if this is a sound idea or not; it seemed to work alright, although I have not stuck by it strictly, but probably honestly would only get to a "Sprint4" three times weekly, if that. You could probably be less formal than the "Spring8" regimen and simply make sure to warm-up, do the sprint/cooldown alternation, and then cool down at the end, however you'd like if you are into a more "freeform" exercise style, and you may be able to feel what works with your body and what your limits are.

One other thing that was interesting from the FAQ to me is it was asked if such intense sprints strain the heart and put it at greater risk for a heart attack, and the answer was in the negative: "It’s the strength or weakness of the fast-twitch muscle fiber that limits people from going too hard and fast during the sprints, and their fast fiber simply stops." However they also recommend working with your medical advisors to be clear on what exercise is best for you.

What has been your experience with sprints? Got any tricks, tips, or knowledge to share on the topic?

Links

Here are some more links on this topic for further research:

Mercola.com: Phil Campbell on Sprint8

Link to Sample Strategic Fitness Plan Incorporating Sprint8 (PDF)

Steemit article: The best exercise for longevity, great health and a great body

Steemit article: Gain Muscle and Burn fat up to 48 hours in 15 minutes a Day Naturally