Sprinting for Results

Bolt 100m 2012 Olympics
Bolt 100m 2012 Olympics

It’s no mystery everyone wants to have an amazing body that they can show off at any time. So lots of times, we focus on trying to decrease our body fat levels through cardio. That’s why you see so many people jogging on the treadmill or biking for hours on end. Although long duration of low intensity cardiovascular exercises will get you results ,they tend to get boring and repetitive to the point we want to give up. So what should we do? Why not get off the “human hamster-wheels” go outside and do some sprints! Not only will you break through the monotony of your current cardio routine, but you’ll burn fat, build muscle and the best part is you can do it anywhere!

Michelle Jenneke (hurdler) practices her push-off for100m Hurdles. Yes that is sprinting too.
Michelle Jenneke (hurdler) practices her push-off for100m Hurdles.


Sprinting is an explosive and fast exercise that is used in a wide range of sports(Football, Hurdling, Basketball, Soccer, Rugby, etc.). Furthermore, sprinting increases your anaerobic threshold and burns a great deal of calories. A study by the International Journal Sport Nutrition and Exercise Metabolism divided two groups of males: the first group was assigned 30 minutes of jogging 3 times a week for 6 weeks and the second group 2 minutes of intensive sprint interval training 3 times a week for 6 weeks. They found that the group that sprinted had increased their metabolism the same amount as the group that jogged.

Higher anaerobic capacity: Since intensive sprinting requires your body to go past its limit, it will increase the amount of oxygen your body can use. This in turn will allow you to have more effective workouts and perform better during a game! You will gain more energy than just jogging for long durations of time.

Anabolic Effect and Fat Loss: Similar to weight training, sprinting builds muscle because of its anaerobic attributes. More muscle means more calories burned during training and inactivity, this is also called the “after-burn effect.” Sprinting not only uses the largest muscles in the body (quadriceps, hamstrings, glutes, calves) but also incorporates upper body involvement to keep you at balanced and maintain momentum through out the exercise.

The Journal of Obesity provides evidence that high-intensity activities result in greater fat loss than lower intensity actives like riding a stationary bike. It also adds that 20 minutes of sprinting 3 times a week will provide significant fat reduction in the torso , especially in overweight individuals.

An athletic looking body:

No doubt with more muscle and lower body fat, you’ll look great.

Tyson Gay Olympic Sprinter
Tyson Gay Olympic Sprinter
Lolo Jones Olympic hurdler
Lolo Jones (2012) Olympic Athlete. She’ll also be competing in the Bobsled and Skeleton for 2014 Winter Olympics

Sample 3 day program:

Mon: 5 x 20meters 1min rest. 5 x 30 meters 1.5 min rest. 3 x 50 meters 3 min rest. 4 x 20meters 1 min rest

Wed: 4 x 30 meters 2 min rest. 4 x 50 meters 3 min rest. 1 x 100 meters 5 mins rest. 6 x 30 meters 2 minutes rest.

Friday: 2 x 20 meters 2 minutes rest. 2 x 50 meters 3 minutes rest. 2 x 100 meters 5 minutes rest. 2 x 20 meters 5 min rest.


– Wear good shoes


– Control your breathing

– Time yourself and make sure you are improving


– Use your arms to pump.

– Run through the line! Don’t slow down or stop at the finish line!

– Drive your legs as you push off the ground.



International Journal Sport Nutrition and Exercise Metabolism.

Journal of Obesity.




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