November 25, 2022 3 min read 2 Comments

What If we told you you could torch that excess fat on your body in just 20 minutes of exercise?

And what if you only needed to hit the 20 minutes 3x a week… MAX? 

That’d be good news, right? 

We think so. Unfortunately, there’s a bit of bad news too… 

This 20 minute workout, that destroys fat like a flamethrower at a butter sculpture contest, is really tough. 

But if you do it, then you could see your body fat percentage drop by 30% in just 8 weeks. At least that’s what one study showed. 

Imagine, dropping one-third of your body fat in just 8 weeks--without changing your diet. 

Curious how this is possible? If so, here’s a sneak peek at what you need to know…

The Workout

Here’s the quick version… 

Do a 3 minute warm-up on the cardio machine of your choice--elliptical, treadmill, stationary bike, etc. 

Then, on the same machine, sprint for 30 seconds at max cardio capacity. It should be hard to finish the 30 seconds. If you could keep going, you didn’t go hard enough. This should be a 9/10 out of 10 exertion. 

Then, after 30 seconds, take a 90 second to 3 minute rest to let your heart rate and breathing come way down. 

Once you’ve recovered, repeat the sprint/rest 7 more times for a total of 8 sprints. 

If you’re doing 30-second sprints and 90 seconds of recovery, the workout should take a total of 20 minutes including warm-up. If you need more than 90-seconds recovery, skip a sprint or two to keep the workout to less than 20 minutes. As you get stronger, you can work towards hitting all 8 sprints with just a 90 second recovery.  

This program is known as S.I.T (Sprint Interval Training) and is even programmed into some treadmill and stationary bike brands under the trademark “Sprint8”. 

If you want to run your sprints outside, go with an approximately 70-100 yard sprint instead of a 30-second sprint. You could also find a hill and do 8 hill sprints. 

Why it works

Basically, what this workout does is dramatically increase HGH (human growth hormone). HGH helps you grow more muscle (no, you won’t get “bulky”). More muscle burns more fat throughout the day.

The key to this workout is that you must go “all out” during the sprints. And you will need to get  protein and/or BCAAs within two hours of your sprint session. You might also want to  take some pre-workout to help you tackle the sprints. 

How To Get Started

This is an intense workout if you’re doing it correctly. And, if you’ve only been strength training or doing steady state cardio, it could feel very uncomfortable to push yourself to the required intensity. 

To start, try 4-6 all out sprints with longer recoveries of approximately 3-4 minutes. Then work up to eight 30-second sprints with 90-second recoveries.  

The idea is to get your heart rate up into the 90% plus range during the sprints and then you want your heart rate to drop by at least 30 beats per minute during your recovery. 

It’s not fun. And if you’re doing it correctly, it can be painful. Even so, it’s a highly effective way to get in the best shape of your life. 

Other Tips

  • Make sure you have a full 48 hours between sprint sessions. 
  • Do not attempt this routine more than 3 times per week. 
  • Consume  quality protein within 2 hours of the training.
  • To take advantage of the Growth Hormone created, do your strength workout AFTER the sprint workout. 
  • Try a few different cardio machines to see which gives you the most effective challenge (one of our team members prefers the rower because of the full body burn it creates).
  • Make sure you warm up for at least 3-5 minutes. 
  • Make sure you cool down for at least 3-5 minutes. 


If you want to eliminate up to 30% of your body fat in just 8 weeks, then sprint interval training could be a great addition to your workout routine.   

NOTE: Be sure to check with your doctor before attempting an intense training program like this one--especially if you are at risk for heart conditions.

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April 24, 2023



April 24, 2023

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