Sprinting is one of the best ways to lose fat and build muscle quickly as well as improve your heart health among other health benefits.

sprint_training

This workout takes just 40 minutes but is high intensity so is a great routine if you’re short of time but don’t want to skip a good workout. You can do this routine in your local park, or for a tougher workout try sprinting on the beach.

Warm Up

This a must before sprinting as I can tell you from experience, going straight into sprints you can easily pull a muscle as I did, which meant no running or leg workouts for over a week until my muscles repaired. Start with a light jog for 5-10 minutes along with some dynamic stretching.

Step Sprints

Find a flight of steps which doesn’t get too busy, about 10 steps is fine but depending on your fitness level you can do less or more. Run up the steps bringing your knees up as high as possible then jogging carefully back down.

Run up the steps five times before having a 30 seconds rest and then repeat this 4 more times. You should be quite out of breath afterwards.

50m Sprints

Mark out 50m on a flat surface, other than a running track a rugby or football pitch is the best surface as it is slightly soft to reduce impact on your knees so try to avoid roads.

Start in a crouched position to allow you to push off the ground to give you power. When sprinting pump your arms and legs as fast as they can go, taking big strides with high knees and keeping your arms tucked in this allows you to become streamline increasing your speed.

Sprint the 50m and recover by slowly jogging back and going straight into the next sprint. Do this 5 times, the last prints should be really difficult and you will have run out of energy but still push yourself. Have a 5 minute rest before doing one more round.

Cool down

Finish with another light jog for a few minutes and your normal stretch routine focusing on your legs.

Breakdown

Warm up- 5/10 min jog and dynamic stretch

Step Sprints 1 set = 5 flights (Do this x 4)

50m Sprints 1 set = 5 sprints (Do this x 2)

Cool Down- 5 min jog & stretch

-Kelly