How To Burn Fat 10X Faster Then Tradional Cardio: Part 2

There were so many questions and requests from the first article and video that I felt it necessary to do another post on the topic of burst training. In particular, some were wanting the workout on the video, in writing, as well as some more beginner types of workouts.
I don’t want people to get stuck on numbers so much as intensity… there are no right or wrong ways to do these. Here are some general guidelines. Starting out a 3:1 rest to work ratio is appropriate. As you get more fit, lower it to 1:1 work to rest ratio. It doesn’t matter what mode of exercise you use… you could lay on your back on the ground and kick and punch, like a kid having a temper tantrum. It doesn’t matter, as long as at the end of the given work interval, you are COMPLETELY exhausted. If you could have continued another 30 seconds at a given intensity, it was too easy.
Here is the approximate workout Abby did. It is quite advanced, but a great challenge for those in good shape!
1. 3-5 min warmup
2. 30 sec at 8 mph @ 10% incline
3. 30 sec rest
4. Continue that 30 on 30 off at that speed for 10 minutes.
5. 15 sec on at 12 mph @ 10% incline
6. 45 sec break
7. Repeat for 8 minutes
8. Cool down for 5 minutes
9. Stretch after
10. Pat yourself on the back for finishing an extremely intense workout
The next three burst training programs I found on I like how it shows some variations that you can try.
Interval Variation I: Standard

The following is a typical interval workout. You alternate the same period of low intensity with the same period of higher intensity.

1. 3 – 5 minutes warmup (light jog, low intensity, gradually increasing at the end of the warmup period)

2. 1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6 – 8 times)

3. 3 – 5 minutes cooldown (light jog, low intensity, gradually decreasing by the end of the cooldown period)

Interval Variation II: Pyramid

This pyramid structure allows you to start with short bursts of speed, and then you’ll peak at the longest surge of energy in the middle of your workout before coming back down.

1. 3 – 5 minutes warmup

2. 30 seconds high intensity, 1 minute low intensity

3. 45 seconds high intensity, 1 minute low intensity

4. 60 seconds high intensity, 1 minute low intensity

5. 90 seconds high intensity, 1 minute low intensity

6. 60 seconds high intensity, 1 minute low intensity

7. 45 seconds high intensity, 1 minute low intensity

8. 30 seconds high intensity

9. 3 – 5 minutes cooldown

Interval Variation III: Sports Conditioning

Sports are unpredictable. This interval simulates some of that unpredictability by having you doing different times and different intensities. You can mix and match the orders and repetitions as much as you want. Rest longer after the periods in which you use the most energy.

1. 3 – 5 minutes warmup

2. 2 minutes moderate or high intensity followed by 2 minutes low intensity (repeat once

3. 30 seconds high intensity followed by 30 seconds low intensity (repeat four times)

4. 60-yard sprints (or 10 seconds if not running) followed by 90 seconds rest (repeat 6 – 10 times)

5. 3 – 5 minutes cooldown

In conclusion, beginners should rest for longer periods of time but still work at a high intensity. Intensity is all relative to the individual, so go more based off of heart rate max and perceived exertion, then specific speeds and inclines on a treadmill.

I would love to hear your feedback and questions about burst training. Try these workouts out and let me know how they go!


  1. Thanks for the follow up and more details on the burst training. This is very helpful, Dustin. Good luck in Chicago this weekend too. It never hurts to try … 🙂


  2. You’re amazing Abby. I’ve been doing some of this type of training but the most I’ve gotten to was 10.5 mph with a 3% incline–how in the world can you do 12 mph at a 10% incline….yikes. Did you just keep increasing the incline or speed over time to get to the level you’re at now? BE PROUD!!!!!!

  3. Thank you so much for expanding on this! I already tried a variation of the burst training and loved it — but after one try I was scared to death of jumping on and off the treadmill so I just went fast and slow … till I can get outside to run again, but then I won’t be able to “see” my speed so there are good and bad to outside versus treadmill. The pyramid one above seems especially appealing to me. I’m going to make most of my workouts burst training now (I’m training for a 15K and then half marathon so I will have some longer runs but I need more intensity on the shorter runs and I think even my longer runs could be more interesting with some bursts in it).

    By the way I’m one of the listeners that heard you on WPR and I’m loving what I’m learning! Just wished I lived closer to Madison. 🙂

  4. Julie~ Thank you for the compliment! I did start out slower and work my way up. There was no way I was going to try 12 mph right away…and honestly, I had just gotten up to the level a few workouts before the video was shot. I would definitely start at a pace that you are comfortable at and keep increasing it as you get more and more comfortable. Be proud of yourself, though, 10.5 mph is really fast!!!

  5. Dustin,
    Thank you so much for all the free email tips!! It’s like having a personal trainer come to my house. Like Tami, I too heard you on WPR and really wish I lived closer to Madison. Thanks again, you provide a GREAT service!

  6. Tami,

    Jumping on and off, really isn’t that dangerous or scary once you practice it. Try it at slow speeds and work your way up… when getting back on the treadmill, hold onto the handles until your legs are up to speed and then let go!

  7. Thanks for explaining intervals and giving examples. I tried this a few days ago at the gym. It was a nice change to just running at a flat speed. The guy walking next to me must have thought I was nuts he kept glancing at my treadmill readout. Quite funny! Anyways, I have not inclined yet, but am up to 11mph. 12 is still too scary, but tomorrow I will put the incline at like 3% and try and work my way up to 11mph. again. I hope that same guy is there!! LOL

    Again, Thanks a bunch!

  8. Louise Schrunk says

    I did my first interval last night at home. I am not a runner so I will never be 12mph but I did challenge myself. I did the 30, 45, 60, 90 then back down traning at 3% incline and 7mph, my heartrate was 180 so I figure that is going to be my max speed for a while since my resting heartrate is like 48. Anyway I did the cylce twice for a 30 minute workout. I have to say the time when buy much faster because I was concentrating on the seconds and the resting inbetween. I am excited to see if I loose any weight next week when I get on the scale. I also started weight lifting again and was happy to see I still had some muscle mass, it has been 2 yrs since I did weight training. I think I will have to get a personal trainer though because I do not have heavy enough weights at home.

  9. I tried the burst training last week as well. I warmed up for 5 minutes then I did 7 mph with the treadmill on #5 for incline. Is that 5%? I ran for 30 seconds and rested between 1 and 1.5 minutes. It’s amazing how long 30 seconds can last! I did that for about 10 minutes then cooled down for another 5 minutes. Thanks so much for the feedback, it’s so helpful.


  1. […] Dustin has said many times on this blog, long distance cardio does not effectively burn fat. Strength training and running bursts/intervals increase the fat burn and therefore help you to […]

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