Lee Grantham's Fat Burner

Aug 13, 2025

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

Here’s a breakdown of Lee Grantham’s Fastest Way To Burn Fat so you can run the workout. Watch the full video for context and fine-tuning.

A 12 to 15 min warm-up preps your glutes, hamstrings, quads, and joints for faster running and lowers injury risk.
The main workout alternates 1 min at race-pace intensity (around your 5K/10K effort) with 60 sec of easy walking. Hold steady effort across all intervals.
Start with 10 repeats. Progress by extending hard intervals to 2, 3, 5, or 10 minutes. Always recover for 60 sec.
Use dynamic leg swings, strides, and midfoot landing for power and efficiency.
Pace by effort, not clock time. Deep breathing during recovery walks brings HR down faster.

Warm-up (12 to 15 min):
- Walk 400 to 500 m over 4 to 5 min.
- Easy jog for 500 to 600 m (about 1 min) to hit roughly 1 km total.
- Dynamic leg swings and hip-flexor stretches.
- 4 to 5 short strides, building speed each one.
Interval set (beginner):
- 10 intervals of 1 min each at 5K to 10K race pace.
- Walk easy (or jog very slowly) for 60 sec between.
- Hold the same intensity from first rep to last.
Progression:
- Increase reps or lengthen hard intervals to 2, 3, or more minutes. Keep 60 sec recovery.