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Interval Sprints for Maximum Summer Fat Burning

fat burning hormones, interval sprints

Scott, we have read about your interval sprints before, but need more info on how to set up the session and when to perform the workouts.  I am in a hurry to lose the last 10 to 15 pounds before a vacation later this summer. ~ Brent and Nancy 

Yes! Fat Burning Interval sessions twice per week can have a huge impact on fat burning hormones as well as metabolism for up to 48 hours following each session.  Our clients have earned great success with three weight training sessions each week as to reach what we call strive for five.  You will want to watch the stubborn fat burning nutrition videos that Dr. Serrano and I just finished in time for summer!

fat burning hormones

Get a free copy of the Fat Burning Interval Spring Program by emailing

Keys to Fat Burning Interval Program Success

  • Gradually increase intensity
  • Identify venues that work well for your joints
  • Keep sessions under 30 minutes
  • Make sure the interval timing is accurate
  • Warm up properly
  • Drive high levels of energy with healthy food choices
  • Strive for five

Quality over Quantity

High quality work during an interval sprint session creates a much better fat burning outcome than an average effort.  Our objective is to boost metabolism and fat burning hormones for the 48 hours following each session to support rapid transformations.  A sprint should be performed at 95% effort assuming the person is cleared by their doctor for rigorous activity.  In many cases new clients believe 75% effort and 95% effort are the same.  Sprinting at a high level of intensity is a learned behavior and can be mastered gradually.

What is an interval?

A Fat Burning Interval involves sprinting at a 95% effort for 10 seconds and then immediately transitioning to a jog pace of 75% effort for thirty seconds.  This sequence would be considered one interval and can be repeated several times during a twenty minute session.  Maintaining a level of quality is important to maximize fat burning hormones and to minimize fat storage hormones.  As a result sessions should always be kept short.

fat burning hormones

Nutrient Dense Foods to Support Fat Burning

To perform well you need great energy from nutrient dense foods.  Change up your food sources often to include new items such as cage free baked chicken wings, pasture raised chicken sausages, different cuts of grass fed steaks and much more.  Optimizing your insulin sensitivity with the proper nutrition plan structure will enable the body to utilize more stored fat as fuel during fat burning intervals.  Based on many years of experience helping clients achieve great success, I believe that sustainably raised dietary fat and protein choices can help clients better manage their insulin levels in comparison to commercially raised foods.

The Right Venues

Running outside is a great way to perform fat burning intervals, however that does not work for everyone for a number of reasons.  Consider a stationary bike, road bike, recumbent bike, jump roping, swimming, a stair climber, elliptical machine etc.  You can choose from any venues that you enjoy, but no treadmills due to the risk of failing. More advanced protocols involve incline, tension and other factors to intensify the sprints.

Warm Up Properly

I suggest clients take at least ten minutes to warm up using the same venue they have planned for the sprints.  Take a gradual approach to increasing the intensity with several practice rounds.  Focus on proper form and set goals for the session.  This process will allow you to break a sweat which also increases joint temperature and general readiness assuming you do not have an injury conflict.

Get the Timing Right

The high levels of effort make a ten second sprint seem like an eternity.  As a result the fatigue demons may play tricks on you and cut the intervals short.  Use a stop watch to make sure you are following the program.  Counting in your head may move much faster than you think.  The good news is at the end of the session you will feel a great level of accomplishment.

Strive for Five

Two fat burning intervals and three weight training sessions per week will put you into a heightened state of fat burning throughout the entire 7 day week.  Each well planned session can elevate fat burning hormones and metabolism for up to 48 hours following each session assuming proper recovery protocols are in place.  The strive for five hedges your fat burning bets especially if you can achieve this bench mark for four weeks in a row.

Time for Action

Ask yourself what is stopping you from performing two fat burning interval sessions that are 30 minutes or less and three weight training sessions that are 45 minutes or less each week?  Typically the answer has something to do with a lack of confidence in the plan.

Get a free copy of the Fat Burning Interval Workout by emailing  We can discuss your individual situation and goals 7 days per week while summer is red hot.

scott mendelson

Scott Mendelson

Author of the 100% Fitness Solution eBook and Director of Infinity Fitness is a highly regarded performance nutrition and training specialist. In addition to designing customized programs for his celebrity, weekend warrior and executive clients, Scott works daily with professional athletes from the NFL, NHL, MLB, NBA and NCAA. Scott has built an excellent reputation providing effective supplements, cutting-edge information and unmatched service to thousands of clients worldwide since 1999.

Infinity Fitness INC provides training, fitness, and nutritional information for educational purposes. It is important that you consult with a health professional to ensure that your dietary and health needs are met. Do not start or make changes to your exercise program without consulting your doctor. It is necessary for you to carefully monitor your progress and to make changes to your nutritional and fitness program to enjoy success. Infinity Fitness does not employ dieticians or health professionals and assumes no responsibility or liability for your personal health and condition. For more information regarding our Limited Warranty for products and services, please see our disclaimer at Copyright © Infinity Fitness INC All Rights Reserved 2023.