The Two Best Exercises to Burn Fat - With Brad Kearns

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Oct 27, 2025

Brad Kearns, a New York Times bestselling author and former world-ranked professional triathlete, shares insights on fat-burning through sprinting and jumping. He discusses how these high-intensity exercises are key to reducing body fat and preventing muscle loss with aging. Listeners will learn about safe ways to incorporate sprints into their routine, optimal sprint durations, and low-impact alternatives like swimming. Brad also emphasizes the benefits of minimalist footwear for improving foot function and enhancing athletic performance.

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ANECDOTE

Turning 60 And Hitting Top Rankings

Brad celebrated turning 60 by entering the masters age group and achieved top national rankings in sprints and high jump.
He competed against athletes who slowed only marginally over decades, showing sustained athletic longevity.

INSIGHT

Power Training Protects Against Aging

Preserving explosive power combats sarcopenia and dinopenia and prevents frailty and falls with aging.
Sprinting and jumping uniquely maintain power, muscle, and longevity compared with long-distance endurance training.

ADVICE

Sprint Workout: Reps, Duration, And Rest

Perform 4–8 sprint reps of 10–20 seconds with a 6:1 rest-to-work ratio (e.g., 20s sprint, 2min rest).
Stop when form degrades; quality beats volume for anaerobic adaptations.

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The beauty of fitness is that there is a wide variety of exercises available. Whether you enjoy strength training, group classes, or a good old-fashioned walk, there’s truly something for everyone. But if you have a specific goal in mind, you might want to fine tune your routine.

On today’s show, you’re going to learn about the two best exercises for burning fat. Our guest, Brad Kearns, is a world-ranked professional triathlete and elite masters track & field sprinter. Today, he’s back on The Model Health Show for a powerful conversation on the specific exercises that result in fat loss and the science behind it.

This interview contains the essential formula for adding these two exercises into your routine whether you’re a beginner or a fitness expert. You’re going to learn about how to improve your body composition, increase your longevity, and much more. If you’re interested in burning fat and simplifying your fitness routine, just click play. Enjoy!

In this episode you’ll discover:

What the two best exercises to stimulate fat loss are. (2:50)
How sprinting and power exercises can ward off sarcopenia. (4:37)
The best way to add jumping into your training routine. (7:10)
Different methods you can use to incorporate sprinting. (13:34)
How long the human body is capable of sprinting. (17:32)
The benefits of exercising in a pool. (18:38)
How many reps are optimal when sprint training. (24:52)
How many times per week to incorporate sprint training. (26:58)
The best exercises for teaching the body to sprint. (31:07)
Why sprinting on flat ground is beneficial for bone density. (34:00)
The benefits of skipping. (34:55)
How barefoot shoes can improve performance and functionality. (41:50)
Brad’s take on Allen Iverson’s infamous practice rant. (53:33)
Realistic ways to add jumping into your routine. (58:44)

Items mentioned in this episode include:

DrinkLMNT.com/model - Get a FREE sample pack of electrolytes with any order!
Peluva.com/model - Get 15% off barefoot shoes with my code MODEL!
Peluva on YouTube - Learn more about training & minimalist footwear!
Shocking Health Challenges & Triumphant Journey - Hear my interview on the B.Rad Podcast
Connect with Brad Kearns Website / Podcast / Instagram / YouTube

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This episode of The Model Health Show is brought to you by LMNT and Peluva.

Head to DrinkLMNT.com/model to claim a FREE sample pack of electrolytes with any purchase.

Peluva’s barefoot minimalist shoes support postural alignment, proprioception, and overall functionality. Get 15% off your order by using code MODEL at peluva.com/model.