I recommend using 400-meter sprints once per week at first as they’re very hard work! However, some of my athletes use up to three sessions per week, two being the norm. Interval Running Interval running is another great way of burning body fat without jeopardizing your efforts to gain muscle and strength. It combines lowintensity and high-intensity work for a very large fat-burning effect. Basically you'll alternate between slow-pace running (slow jog) and fastpace running (sprint). This form of training is a bit less intense and stressful than 400-meter sprints. It can be started at a frequency of twice per week, building-up to three or four times per week for maximum fat loss. Stay with two weekly sessions if you're trying to build muscle. Interval Build-Up Running (IBUR) This is my personal favorite fat-burning strategy. IBUR is based on many of the same principles as regular interval training, but with each cycle (or each interval), the duration of the sprint and jog phases increase in length. Here's an example:
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