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The High Performance Journal - September 17th, 2024

Let me get one thing straight: I hate cardio.

The idea of running for 30 minutes to hours on end is the equivalent of locking myself in a room and listening to ​William Hung belt out "Take me out to the ballgame" on repeat for 24 hours.

But the worst part? Cardio is GOOD for you (go figure).

For this reason, I'm excited to share a new cardio type with you that isn't boring and benefits your body in a unique way.

This new type of cardio has elements that will improve your chances of living longer while helping you get lean and protect your lower body from injury—all in 15 minutes or less.

The new type of cardio I'm talking about is called...

Reverse Sprint Intervals: Get Lean, Boost Energy, and Live Longer

IMPORTANT NOTE: DO NOT attempt to do this type of training if you are de-conditioned, dealing with health issues/injuries/chronic pain, or overweight. The body needs to be conditioned first before training at high intensities. If that's you, I suggest using a program like ​Lean Body 90​ or reading the articles on my website to prepare for intense exercise.

At a Glance:

1. How I discovered Reverse Sprint Intervals (RSI)
2. Benefits of doing Reverse Sprint Intervals
3. How to do Reverse Sprint Intervals
4. Tips on how to do them safely

Every week, I hit the track to do some sprint intervals. One day, I took my daughter with me so she could run around while I was doing my sprint workout.

In true dad fashion, I would challenge her to a race, and in complete honesty, I would smoke her every time. Don't get me wrong. She's four years old and fast, but she's obviously no match for me 😉

But after her sprints, she would do something peculiar and walk backward to the finish line. No one told her to do this—it was pure child-like imagination.

After watching this a few times, I decided to try it out for myself, and it was a REVELATION.

Reverse Sprint Intervals are a combination of sprint intervals and backward walking.

You see, after a round of sprints, the most logical thing to do is walk back to the starting point.

But when you think about it, it seems like a wasted opportunity. Why not take advantage of that time and do something equally good for your body?

Here's what I mean...

Sprints are the Heavy Lifting of Cardio

Sprinting is like cardio on steroids—quick, intense, and insanely effective (yet totally legal).

It builds explosive strength and burns fat fast, all in a fraction of the time.

You activate your fast-twitch muscle fibers, which are responsible for power and speed, leading to better muscle growth.

Sprinting also torches calories even after you stop, thanks to the afterburn effect (EPOC), where your body keeps burning fat to recover.

Plus, it can improve your ​V02 max and lung capacity​, increasing heart and lung capacity. As a bonus, sprinting improves insulin sensitivity and metabolism, helping you stay lean and energized.

I wrote an entire article on sprinting and how to prepare for them, which you can access by ​clicking here​.

Walking backward is like adding Kevlar to your lower body while stimulating your brain

Backward walking engages muscles you don’t typically use, like your calves, quads, and lower back. Compared to walking forward, this movement can reduce joint impact, especially on your knees.

Walking backward also improves coordination and balance because your brain has to work harder to figure out where you are in space.

Finally, walking backward can sharpen your focus and mental clarity as you're more mindful of your surroundings. It's a simple but effective way to mix up your routine and challenge your body in new ways.

When you do sprints and backward walking, you combine two excellent longevity exercises in one short session.

How To Do Reverse Sprint Intervals

Step 1 - Find an open field or track. If you can't find one or it's too cold, you can supplement this with a treadmill.

Step 2 - Warm up your body using dynamic stretches and light cardio.

Step 3 - You sprint for 5 to 15 seconds at a designated pace (more on this later)

Step 4 - You go back to your starting point by walking backward

Step 5 - Repeat for 3 to 7 intervals

Typically, you don't want to jump into doing sprints, especially if you're deconditioned.

Sprints are intense, and doing anything with intensity can lead to injury if you're not careful. As with everything, you want to gently build your body up to an intense sprinting level.

Here's How I Do My Sprint Intervals:

Let's say I'm doing five sprints total for the workout, so each sprint leads up to sprints at maximum intensity.

• Round 1 is done with 50% intensity.
• Round 2 is done with 60% intensity
• Round 3 is done with 70% intensity
• Round 4 is done with 80% to 90% intensity
• Round 5 is done with maximum intensity

The percentages are arbitrary and subjective. The idea is that the final round is done at or close to max intensity.

Tips For Walking Backward:

• Start slow: Don't rush it. Begin on flat, even ground, focusing on short steps to get comfortable with the movement. If you use a treadmill, you can hold onto the railings to feel more secure.
  
  
• Engage your core: Keep your abs tight for balance and stability, which is crucial since your usual forward-facing instincts won’t help.
  
  
• Use your arms: If you're not holding the rails of a treadmill, swing your arms naturally to maintain balance, just like when walking forward.
  
  
• If you're on a track or field, look over your shoulder occasionally: Check for obstacles by glancing behind you to stay safe, especially in unfamiliar areas.
  
  
• Use visual markers: Walk along a straight line or familiar path to help guide your steps and reduce the risk of falling.
  
  
• Focus on form: Keep your back straight and avoid leaning forward or hunching.
  
  
• Progress slowly: Once you’re comfortable, increase the pace or add slight inclines to challenge yourself.
  
  
• If you use a treadmill: First, you want to reduce the speed of the sprint interval to a slow walking pace first. Then, grab the handles to position yourself to reverse walk. Aim to do the reverse walk for anywhere between 3 to 5 minutes.
  
  

Tread Lightly and GO!

If you're anything like me, I get excited when I get a new workout, but I must remind you (and I) to tread lightly.

If you haven't done sprinting or backward walking, you want to work yourself up intelligently.

Your body is a beautiful machine, but you must give it time to adapt to a new response.

This new type of cardio is fun and has too many benefits to count, but you must give yourself time.

Either way, you have a new toy in your cardio toolbelt. Let me know how it works.

Onwards and upwards 🚀

- Dan

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