A Super-Sexy David Beckham-esque HIIT Sprint Workout

David Beckham : Men’s Health

Awhile back, Men’s Health wrote an article showing us guys how we can “Live It Like Beckham“.

Included in that article was the David Beckham Workout.

Looking at that workout almost 2 years later, I realized that…..it was a hunk of junk.

Seriously, this guy makes bazillions of dollars every year and this is the best workout that him and his team of trainers & therapists can come up with.

We can do better.

So, here we go:

1.   Strength Training

The MH article ignored Beckham’s strength training routine, so like them, we will save that part of his training routine for another article.

However, if you are interested in building some strong, powerful “athlete” muscles, start with this article.

2.    Aerobic Training

The MH article also neglected to look at Beckham’s aerobic training. Luckily for you, I am going to build some aerobic conditioning into your….

3.    Anaerobic / HIIT / Tabata Training

Alright, here’s where the fun begins.

  • 3 workouts per week
  • Beginner/Intermediate/Advanced workout
  • Increased speed, power & anaerobic endurance
  • Less of this

  • And more of this

Beginner Workouts

  • These workouts are designed for beginners who are interested in losing tons of weight and getting super-fit and ripped.
  • For beginners, I am going to assume that you are performing 2 strength training workouts per week
  • I will outline 3 Super-Sexy David Beckham-esque HIIT Sprint Workouts. The number of workouts you perform will depend upon your schedule, goals & recovery abilities.
  • My recommendation: Do all 3 workouts if you can
  • Regarding fitness equipment, I prefer trainees do these workouts while sprinting outdoors or on an exercise bike in the gym or on a Versaclimber or on a rowing machine. A treadmill can be used with lower intensity workouts, but when the sprinting gets intense, the treadmill can get a wee bit dangerous.

Workout #1

  • Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
  • 3 minutes of sprints – 10 sec. sprint with a 50 second rest
  • 10 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute
  • 3 minutes of sprints – 10 sec. sprint with a 50 second rest
  • 10 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute

Workout #2

  • Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
  • 3 minutes of sprints – 10 sec. sprint with a 50 second rest / 15 sec sprint with 45 sec rest / 20 sec. sprint with 40 sec. rest
  • 10 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute
  • 3 minutes of sprints – 10 sec. sprint with a 50 second rest / 15 sec sprint with 45 sec rest / 20 sec. sprint with 40 sec. rest
  • 10 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute

Workout #3

  • Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
  • 10 minutes of sprints – 10 x 10 sec. sprint with 50 sec rest
  • Cool-down – 10 mins at a perceived intensity 50% of your maximum intensity.

Intermediate Workouts

  • These workouts are designed for intermediates who have outgrown the beginner workouts and are still interested in losing tons of weight and getting super-fit and ripped.
  • I am assuming that you are performing 2 strength training workouts per week
  • I will outline 3 Super-Sexy David Beckham-esque HIIT Sprint Workouts. The number of workouts you perform will depend upon your schedule, goals & recovery abilities.
  • My recommendation: Do all 3 workouts if you can
  • Regarding fitness equipment, I prefer trainees do these workouts while sprinting outdoors or on an exercise bike in the gym or on a Versaclimber or on a rowing machine. A treadmill can be used with lower intensity workouts, but when the sprinting gets intense, the treadmill can get a wee bit dangerous.

Workout #1

  • Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
  • 5 minutes of sprints – 10 sec. sprint with a 50 second rest
  • 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
  • 5 minutes of sprints – 10 sec. sprint with a 50 second rest
  • 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
  • 5 minutes of sprints – 10 sec. sprint with a 50 second rest
  • 5 to 30 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute

Workout #2

  • Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
  • 5 minutes of sprints – 10 sec/50 sec – 15/45 – 20/40 – 10/50 – 15/45 sec. sprint/rest ratio
  • 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
  • 5 minutes of sprints – 10 sec/50 sec – 15/45 – 20/40 – 10/50 – 15/45 sec. sprint/rest ratio
  • 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
  • 5 minutes of sprints – 10 sec/50 sec – 15/45 – 20/40 – 10/50 – 15/45 sec. sprint/rest ratio
  • 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
  • 5 minutes of sprints – 10 sec/50 sec – 15/45 – 20/40 – 10/50 – 15/45 sec. sprint/rest ratio
  • 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute

Workout #3

  • Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
  • 10 minutes of sprints – 10 x 10 sec. sprint with 50 sec rest
  • 5 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute
  • 10 minutes of sprints – 10 x 10 sec. sprint with 50 sec rest
  • 5 to 30 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute

Advanced Workouts

  • These workouts are designed for advanced trainees who have outgrown the intermediate workouts and who are almost super-fit and ripped.
  • I am still assuming that you are performing 2 strength training workouts per week
  • I will outline 3 Super-Sexy David Beckham-esque HIIT Sprint Workouts. The number of workouts you perform will depend upon your schedule, goals & recovery abilities.
  • My recommendation: Do all 3 workouts if you can
  • Regarding fitness equipment, I prefer trainees do these workouts while sprinting outdoors or on an exercise bike in the gym or on a Versaclimber or on a rowing machine. A treadmill can be used with lower intensity workouts, but when the sprinting gets intense, the treadmill can get a wee bit dangerous.

Workout #1

  • Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
  • 2 minutes of sprints – 10 sec. sprint with 20 second rests (4 sprints total)
  • 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
  • 4 minutes of sprints – 10 sec. sprint with 20 second rests (4 sprints total)
  • 5 minutes cardio at 60% of max intensity OR (180 – your age) Heartbeats per Minute
  • 2 minutes of sprints – 10 sec. sprint with 20 second rests (4 sprints total)
  • 5 to 30 minutes cardio at 60% of max intensity OR (185 – your age) Heartbeats per Minute

Workout #2

  • Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
  • 4 minute Tabata workout – 4 x 20 sec sprint / 40 sec rest
  • 10 minutes cardio at 50% of max intensity
  • 4 minute Tabata workout – 4 x 20 sec sprint / 40 sec rest
  • 5 to 30 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute

Workout #3

  • Warm-up – 10 mins at a perceived intensity 50% of your maximum intensity.
  • 10 minutes of sprints – alternate 10/15/20 sec sprints
  • 5 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute
  • 10 minutes of sprints- alternate 10/15/20 sec sprints
  • 5 to 30 minutes cardio at 60% of max intensity OR (175 – your age) Heartbeats per Minute

.

Enjoy

12 comments

  1. You’ll have to take that up with the “guys” at Men’s Health.

    All my clients (men & women) have to do their HIIT sprints.

    Re the Facebook workout, these workouts are done on the off days

    M/W/F – resistance training
    T/Th/S – HIIT/cardio

  2. I just did advanced #1 yesterday evening, here were my results:

    43min 4sec total
    5.1 mile on my elliptical (max resistance)
    Recovery rate: 46 (158-112)
    Max Heart Rate: 190bpm
    Total calories: 828

    I wanted to go for 1hr total, but I had issues with the “blood pooling” in my feet due to the elliptical. But no matter, it was still a great workout!

  3. hey this sounds like a great workout but is there a way you can “dumb down” the beginner workouts im lost )-:
    thanks

  4. David Beckham is my idol and i wish that i was as good as him in the game of football.”~;

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