Lee Grantham's Fat Burner

Workout - Lee Grantham's Fat Burner

• 15min @ 7'00''/km
• 10 lots of:
  • 1min @ 4'30''/km
  • 1min rest
• 10min @ 7'30''/km

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Intro

Looking at Lee Grantham’s Fastest Way To Burn Fat, here’s a breakdown so you can run this workout right away. It’s worth watching the full video for additional context and fine-tuning.

Key Points

• A solid warm-up lasting 12–15 minutes prepares your glutes, hamstrings, quads, and joints for faster running while reducing injury risk.
• The main workout alternates 1 minute at race-pace intensity (roughly your 5K/10K effort) with 60 seconds of easy walking. Keep your effort steady across all intervals.
• Begin with 10 repeats, then progress by extending the hard intervals to 2, 3, 5, or 10 minutes as your fitness improves—always recover for 60 seconds between.
• Practice dynamic leg swings, strides, and midfoot landing to build power and movement efficiency.
• Pace yourself by effort rather than clock time. Breathe deeply during recovery walks to bring your heart rate down faster.

Workout Example

1. Warm-up (12–15 min)
   • Walk for 400–500 meters over 4–5 minutes.
   • Add an easy jog for 500–600 meters (about 1 minute) to reach roughly 1 km total.
   • Do dynamic leg swings and hip-flexor stretches.
   • Run 4–5 short strides, building speed with each one.
2. Interval set (beginner)
   • Run 10 intervals of 1 minute each at what feels like your 5K–10K race pace.
   • Walk easy (or jog very slowly) for 60 seconds between repeats.
   • You should feel warm by the end of your warm-up, and hold the same intensity from first to last rep.
3. Progression
   • When you’re ready, increase the number of reps or lengthen the hard intervals to 2, 3, or more minutes—maintain the 60-second recovery each time.

Closing Note

Give this workout a shot today and use the Pacing app to dial in speeds for your current fitness. You’ll develop power, burn fat, and gain speed all at once. Keep at it and watch your results.

References

• Fastest Way To Burn Fat - YouTube (YouTube Video)