Sprint training makes for an effective workout routine because it utilizes all muscles in the body, especially the lower body ones, which are the largest. These workouts can also be done without equipment, which makes them easy to incorporate into any routine or schedule. In addition, sprints are tough, so you don’t have to do many of them to get the results you want and chew through calories. Sprints build muscle due to the increase in anabolic hormones. Muscle burns through calories while you aren’t working out, so it’s a win-win workout. When sprinting, you should not be able to hold a conversation and you should be going at an all-out effort for you personally. Warm up for each of these workouts with a light 5-minute jog. Depending on the weather, you can complete these workouts outside on a trail or inside on a treadmill.
1. Quick HIIT Sprint
Choose this workout when you need to burn up calories in a minimal amount of time. It will get you sweating in no time at all. After your warm up, sprint for 20 seconds followed by 10 seconds of jogging or rest. Complete this cycle eight times. This workout challenges your muscles to fire up quickly for the sprint, recover, and then go again, which helps train explosive and dynamic movements.
2. Sprint Ladder
Begin by sprinting for 10 seconds with 10 seconds rest. Work your way up to sprinting a 60-second interval. Make sure to keep your rest or jogging period equal to the amount of time spent sprinting. When you get to 60 seconds, start working your way back down to 10 seconds with the same pattern. This workout will challenge your aerobic capacity on different levels as you will have to fluctuate between different distances for each sprint.
3. Basic Sprint Intervals
Sometimes, simple is best. This no-brainer workout will get you sprinting and shredding calories in no time. Sprint for 30 seconds followed by 90 seconds of jogging. After your 90 seconds, start back up again into a 30-second sprint. Repeat this interval sequence eight times. Feel free to change the amount of sprints or interval length to tailor the workout to your desired intensity.
4. 3×120 Second Sprint Workout
Sprint training is most effective if you mix up your rest and interval lengths. This workout emphasizes longer sprint intervals for anaerobic capacity and fat loss. Shorter sprints focus in on aerobic power, so this workout adds in the increased capacity component. Simply complete three 120-second sprints. Short, sweet, and effective!
5. 100 meter x 10 Sprint Training
These shorter sprints will develop anaerobic power, which will help you explode in strength exercises and daily movements. Complete ten 100-meter sprints with 30 seconds to one minute of rest in between.
6. Hill Sprints
Find a nearby hill or set your treadmill to an incline of your choice. Sprint on the incline for 45 seconds before resting or jogging it out for one minute. Sprint for 30 seconds on the incline and again, rest or jog for one minute. Alternate between 45-second and 30-second sprints with one-minute rest breaks in between each one. Aim for 10 intervals, but modify or increase the amount based on your workout wants and needs.
7. Sprint and Pushup Complex
This workout gets your upper body involved into the mix! Sprint for 20 seconds, stop, drop and complete 10 pushups. Take a breather before repeating this same sequence. Aim to complete 5-7 rounds of this sprint and pushup duo workout. Your upper and lower body will most definitely be feeling the burn by the time you round our your last interval. Feel free to substitute the pushups for another exercise such as squats.