Sprints are one of the best high-intensity cardio exercises for producing legitimate results and helping you achieve the fat loss you desire. This explosive exercise is used by athletes and high-level fitness enthusiasts world-wide, but don't let this intimidate you. Sprints can be used by EVERYONE. Seriously. I'm not lying.
Even if you're severely overweight or just someone looking to lose that last 10 pounds, sprints are a great option.
Why are sprints a great cardio training option?
Sprints are one of the most quality cardio exercises you can use because of the efficiency and overall effectiveness. A single sprint training routine will only take about 15 minutes to complete, and you will burn a massive amount of calories.
And at the same, you will also be actively building lean muscle in the quads, glutes, and core.
Don't believe me? Then all you need to do is examine a professional sprinter.
Okay let's get started. Make sure that you always dynamic stretch before using ANY of these sprinting variations.
Beginners Sprints
A beginner sprint will be performed on flat ground at distances less than 60 yards. Beginner sprints will help you build a solid foundation for more advanced variations in the future.
Here is a beginner routine you can use:
- 4 sprints at 60 yards
- 4 sprints at 40 yards
- 2 sprints at 20 yards.
Interval Sprints
Intervals are one of the best ways to burn fat and keep it off for good. This variation trains both the anaerobic and aerobic energy systems in combination, which leads to a lethal fat burning combination.
The most popular version of interval sprints is performed on a track. You will simply start by jogging the straight side of the track and sprinting the curved portions. Continue this interval motion for about 4-6 laps, depending on your level of cardiovascular advancement.
To increase the difficult level, simply up the pace or the amount of laps you complete.
Hill Sprints
Hill sprints are undoubtedly the most challenging variation, but can provide you with the great amount of results. This high-intensity exercise will significantly increase lean muscle in the quads, glutes, hamstrings, and core. For beginners, I recommend starting out on a moderate incline and advancing your way up as you improve your endurance.
Hill sprints will push you both physically and mentally, but that's what it takes to achieve real cardio training results.
Sprints training must not be neglected because it is essential for seeing real long-term results. All you need to do now is GET STARTED. Good luck!
I hope this article was helpful! For a complete cardio training program, check this out.
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