Today I have a QUICK, very effective sprint workout that you can do if you are low on time. I don’t know about you guys, but I HATE running/jogging (so boring and tiring in my opinion). However, every once in a while, I get a craving to sprint. I prefer sprinting for short durations compared to running long distances.
Luckily, sprint training can be a very effective fat burner:
“In a recent study in the International Journal of Sports Nutrition, Exercise and Metabolism, the researchers found that 2-minute sprint interval sessions done 3 times a week for 6 weeks elicited the same fat burning effects as a session of 30 minutes of endurance exercise.
If fat burning is the goal for your training, it is more efficient to move faster in less time to get the same affect of longer cardio sessions (Onnit.com).”
If you are new to sprinting or running, ease into it. Sprinting too fast, too often, or too much can lead to knee, hamstring, and hip problems. Doing a sprint workout 1-2 times a week is plenty.
- Start with a dynamic 3-5 minute warm-up. Here is an example of a good one.
- Get outside or on the treadmill and perform 8-10 sets of 30 second sprints. After each 30-second sprint, rest for 15-seconds. You can rest for longer if you are really going all out, but try not to rest for more than 1 minute between sets.
- During your rest, you should be walking slowly or marching in place. Don’t sit down.
- When you are done, be sure to get your heart rate back to normal before you plop down on the couch. I recommend trying some of these stretches. Holding each one for at least 30 seconds.
- The whole workout is about 8 minutes (not including a warm-up and cool down). Trust me, that will be enough. Pretty awesome!
- If you feel like you want more, you can try some of these exercises.
I did this workout on the stairs in my house (obviously going a little slower than I would if I was sprinting outside on flatter terrain) and worked up a sweat! Enjoy!