Burn 500 Calories in 5 Minutes

My fiancée and I just came back from the most magical trip to New York, and I don’t mean we took mushrooms and tripped out so hard in Los Angeles we thought we were in New York.

We ate amazing food, saw my first Broadway show (side note – Jennifer Hudson’s co-star in “The Color Purple” absolutely crushed it), went to the Uber headquarters where my future brother in law works, ate many cupcakes, and bought Ali’s wedding band. It was incredible.

This morning before I left to work, Ali asked me to check the scale at work because she thought it was broken after she weighed herself.

I double checked the scale, and it said I LOST 5 pounds.

Checking the scale in my gym confirmed this.

I tried to intermittent fast for most of my trip and logged all my food, but went way over my calories every day. I expected to be at least 5 pounds heavier.

How did I lose 5 pounds in New York in 3 days?

Oh, I left out the fact we walked EVERYWHERE.
We must’ve walked a total of 12 hours in our short trip.

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Cool story, bro, but how am I supposed to walk 4 hours a day?

On my way home, I came across some new research revealing you can burn up to 500 calories with 10 100 meter sprints.


So should I run 10 sprints everyday?

  • Where am I supposed to find a track?
  • Won’t I get injured?
  • Won’t that take a long time?

I don’t know, probably, and yes.

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Here’s how to reap the 500 calories in 5 minute effect without having to sprint:

On a spin bike, sprint for 15 seconds as hard as you can at the highest resistance possible, followed by 15 seconds of complete rest.

Do nothing.

Seriously, don’t do anything.


After your 15 seconds of doing nothing, sprint again.

Repeat this for a total of 5 minutes, or 10 rounds.

All the research on high intensity interval training and the effects on increasing your metabolism are done with complete rest periods where ZERO work is done.

***If you have a low level of fitness, do 20 second sprints followed by 10 seconds of rest.

This simple trick allows your body to completely recover so you can keep the intensity high.

It’s not a high intensity interval anymore if you don’t rest anymore. It’s a moderate intensity or low intensity interval at best.

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I love using the bike because:

  • It’s safe
  • You can put a ton of energy into it by holding on to the handles
  • It’s measurable (you can compare the levels and RPMs)
  • Easier access than a track or flat road


What’s the science behind the sprint to bike carryover?

  • One 100 meter sprint takes the average non-athlete between 15-20 seconds to complete.
  • The most similar counterpart of outdoor sprints in terms of RPE (rate of perceived exertion) is the bike sprint.
  • 15 seconds of work + 15 seconds of rest = 30 total seconds per set.
  • 10 sets equal 5 minutes total.

And that my friends is how you get results without walking 4 hours a day.

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