{"id":42978,"date":"2022-05-12T15:54:37","date_gmt":"2022-05-12T15:54:37","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=42978"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"sprint-workouts","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/","title":{"rendered":"Sprint Workouts To Blast Fat, Fire Your Muscles, And Build Muscle And Power"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/#What_Are_Sprint_Workouts\" >What Are Sprint Workouts?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/#How_To_Maintain_The_Correct_Sprinting_Form\" >How To Maintain The Correct Sprinting Form<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/#Keep_Your_Knees_High\" >Keep Your Knees High<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/#Lean_Forward\" >Lean Forward<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/#Maintain_The_Correct_Arm_Movement\" >Maintain The Correct Arm Movement<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/#What_Are_Sprint_Workouts_Good_For\" >What Are Sprint Workouts Good For?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/#Better_Heart_Health\" >Better Heart Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/#Reduced_Stress_Levels\" >Reduced Stress Levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/#Increased_Muscle_Mass\" >Increased Muscle Mass<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/#Increased_Metabolism\" >Increased Metabolism<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/#Increased_Athletic_Performance\" >Increased Athletic Performance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/#Increased_Speed_Reserve\" >Increased Speed Reserve<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/#Is_Sprint_Training_Good_For_Weight_Loss\" >Is Sprint Training Good For Weight Loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/#How_Long_Should_Sprint_Workouts_Be\" >How Long Should Sprint Workouts Be?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/#How_To_Design_A_Sprinting_Workout_Plan\" >How To Design A Sprinting Workout Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/#Consultation\" >Consultation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/#Goals\" >Goals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/#Exercises\" >Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/#Intensity\" >Intensity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/#Technique\" >Technique<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/#A_Sprinting_Training_Program_For_Beginners\" >A Sprinting Training Program For Beginners<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/#Monday\" >Monday<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/#Wednesday\" >Wednesday<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/#Friday\" >Friday<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">It is unfortunate when someone does see the need to increase their speed since they are not athletes. The assumption is that a fast pace is only beneficial for athletes. However, recent research shows that sprint workouts are great additions to exercise programs for weight loss and muscle development. This might explain why they have suddenly become popular among celebrities.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sprint_Workouts_To_Blast_Fat\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sprint_Workouts_To_Blast_Fat\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Sprint_Workouts\"><\/span><b>What Are Sprint Workouts?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Sprints are explosive exercises that are considered a total-body workout (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5684281\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). They are a staple in the workout plans of many athletes as they increase athletic performance, compared to traditional running. Generally, these exercises target your <a href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/\">hips, butt<\/a>, quads, hamstrings, calves and abs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are different sprint workouts, depending on the intensity and fitness goals. Some examples include (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5684281\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Beginner Sprint Workout.<\/b><span style=\"font-weight: 400;\">\u00a0These exercises are the foundation of the more advanced workouts. They are easy to follow, with most requiring you to sprint for 30 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hill Sprint Workout.<\/b><span style=\"font-weight: 400;\">\u00a0As the name implies, this exercise requires you to sprint on a steep hill for at least a third of a mile. It is very challenging but effective in building leg strength.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Endurance Sprint Workout.<\/b><span style=\"font-weight: 400;\">\u00a0This workout involves sustaining your maximum velocity for an extended duration.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Power Sprint Workout.<\/b><span style=\"font-weight: 400;\">\u00a0As the name suggests, this workout is mainly performed to improve anaerobic power and capacity.\u00a0<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Maintain_The_Correct_Sprinting_Form\"><\/span><b>How To Maintain The Correct Sprinting Form<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Like any other workout, you must focus on the correct technique to avoid injury risk. Here are some key pointers to help you practice and maintain the proper sprinting form (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6872694\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">), (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5684281\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Keep_Your_Knees_High\"><\/span><b>Keep Your Knees High<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You need to keep your knees high because your feet should hit the ground directly beneath the center of your mass or around your hips. It also increases your power and raises your maximum speed.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Lean_Forward\"><\/span><b>Lean Forward<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Make sure you are leaning forward slightly to avoid injuring your back. Remember also to relax your shoulders during the movement.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/running-in-place\/\">Running In Place: Is It A Good Workout?<\/a><\/span><\/i><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Maintain_The_Correct_Arm_Movement\"><\/span><b>Maintain The Correct Arm Movement<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When sprinting, you have to move your arms back and forth while simultaneously making your strides. Coordination is critical because it helps with momentum and acceleration (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6872694\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Be sure to maintain the correct arm movement, which is not in or out of your chest.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sprint_Workouts_To_Blast_Fat\"><img decoding=\"async\" class=\"aligncenter wp-image-38143 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/7-15-1024x576.jpg\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/7-15.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/7-15-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/7-15.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/7-15-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/7-15.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Sprint_Workouts_Good_For\"><\/span><b>What Are Sprint Workouts Good For?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Sprint workouts are a great addition to any <a href=\"https:\/\/betterme.world\/articles\/running-for-30-minutes\/\">cardio<\/a> or strength training workout plan due to their long list of benefits. Some of these benefits include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Better_Heart_Health\"><\/span><b>Better Heart Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Sprint workouts are considered <a href=\"https:\/\/betterme.world\/articles\/ultramarathon-training-plan\/\">cardiovascular activities<\/a>, meaning they raise your heart rate. As a result, they promote better health and reduce your risk of high blood pressure and cardiovascular disease.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, the fast-twitch muscles that you build when performing sprint workouts improve heart function (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5684281\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Blood circulation in your heart also improves because all the effort goes into making your heart pump harder when sprinting.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Reduced_Stress_Levels\"><\/span><b>Reduced Stress Levels<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Like other exercise forms, <a href=\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/\">sprint workouts<\/a> reduce your stress levels. When sprinting, your body releases feel-good endorphins that make you feel good. As a result, your body stops releasing stress hormones like cortisol and adrenaline.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is worth noting that your body releases the highest endorphins at the end of your exercise regime. This means that besides being happy to complete your workout, you also enjoy a sensation of relief and confidence.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Increased_Muscle_Mass\"><\/span><b>Increased Muscle Mass<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Sprinting is also efficient by increasing <a href=\"https:\/\/betterme.world\/articles\/trail-running-training-plan\/\">hypertrophy<\/a>. This is because when you sprint, your fast-twitch muscle fibers are broken down. When your body repairs them, it makes them stronger and increases their mass (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5684281\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, sprinting increases muscle mass by targeting many muscle groups simultaneously. This makes it a complete or full-body muscle training exercise. Several studies show that sprint workouts could promote muscle building and help you become leaner with the proper nutrition (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5684281\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sprint_Workouts_To_Blast_Fat\"><img decoding=\"async\" class=\"aligncenter wp-image-38054 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/8-7-1024x576.jpg\" alt=\"sprint workouts\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/8-7.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/8-7-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/8-7.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/8-7-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/8-7.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Increased_Metabolism\"><\/span><b>Increased Metabolism<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Sprinting kick starts <a href=\"https:\/\/betterme.world\/articles\/trail-running-vs-road-running\/\">your metabolism<\/a> to high gear, which helps you burn more calories even if you stop sprinting. In addition, WebMD states that these workouts increase your metabolic rate and promote fat loss based on the excess post-exercise oxygen consumption (EPOC) effect (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/sprint-burpees\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The EPOC effect, better known as afterburn, allows you to burn calories long after you are done performing these workouts (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/sprint-burpees\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). What is great about an increased metabolism is that you burn more calories. In addition, if you burn more than you are consuming, you may shed pounds.<\/span><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece!<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sprint_Workouts_To_Blast_Fat\"> Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Increased_Athletic_Performance\"><\/span><b>Increased Athletic Performance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Sprint track <a href=\"https:\/\/betterme.world\/articles\/trail-running-for-beginners\/\">workouts<\/a> are very effective in improving athletic performance of trained athletes. Track sprint workouts are aerobic activities. This means that each time you push your muscles to the maximum, you increase the speed and eccentric loads which would not be achieved with any other training activity.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, track sprinting workouts increase your aerobic threshold. That is because they allow your body muscles to work harder for an extended duration (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5684281\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Increased_Speed_Reserve\"><\/span><b>Increased Speed Reserve<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Sprinting also helps athletes increase their speed reserve because the workouts help you maintain a quick pace with lower energy expenditure and at lower velocities. The athlete can manage this by running at the required speed and even maintaining a lower percent of their maximal rate. As a result, they experience significant efficiency and energy conservation.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sprint_Workouts_To_Blast_Fat\"><img decoding=\"async\" class=\"aligncenter wp-image-37996 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/6-1-1024x576.jpg\" alt=\"sprint workouts\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/6-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/6-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/6-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/6-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/6-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Sprint_Training_Good_For_Weight_Loss\"><\/span><b>Is Sprint Training Good For Weight Loss?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Many are on the quest to discover the best weight loss workout plan. You may have seen several search results online about the effectiveness of sprint workouts for weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Evidence shows that you can practice sprint workouts as part of a high-intensity interval training (HIIT) program for weight loss. Such a routine increases your heart rate, making your heart work harder during the movement (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/want-better-exercise-results-in-less-time-try-interval-training-to-boost-your-workout\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">), (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5684281\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As a result, it encourages your body to burn more calories even after you are done with your regime. Additionally, sprinting can promote weight loss by boosting your metabolism.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A high metabolism translates to weight loss because you burn more calories even when at rest. These workouts can improve your body composition by decreasing your fat ratio and increasing your muscle ratio (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6872694\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/running-while-overweight\/\">Running While Overweight: Tips, Tricks And Debunking Myths<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sprint_Workouts_To_Blast_Fat\"><img decoding=\"async\" class=\"aligncenter wp-image-37524 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-12-1024x576.jpg\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-12.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-12-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-12.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-12-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-12.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_Sprint_Workouts_Be\"><\/span><b>How Long Should Sprint Workouts Be?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you just started sprint workouts and are impressed by their results, you may desire to perform them every day. The notion is that the more you perform them, the faster you attain your fitness goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But unfortunately, that is not the working theory of sprint workouts. You cannot exercise daily because you need rest days during which your body muscles recover and repair.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, sprints are explosive exercises that require maximum effort. If you perform them every other day, you may experience extreme fatigue and damage to your body muscles. Additionally, you risk injuring yourself because you are less alert when working with a sore body. So, fitness gurus recommend a sprint workout plan three days a week (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/sprint-burpees\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Design_A_Sprinting_Workout_Plan\"><\/span><b>How To Design A Sprinting Workout Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To get a personalized sprint workout plan, there are several factors that you have to consider. They include (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6872694\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Consultation\"><\/span><b>Consultation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It is highly advisable to consult a professional before starting a new regime or changing your workout plan. These experts must validate that these workouts are right for you and safe to perform, especially if you have an underlying health condition.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sprint_Workouts_To_Blast_Fat\"><img decoding=\"async\" class=\"aligncenter wp-image-37496 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/4-5-1024x576.png\" alt=\"sprint workouts\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/4-5.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/4-5-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/4-5.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/4-5-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/4-5.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Goals\"><\/span><b>Goals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It is no brainer that the first step you need to take is to develop your fitness goals. They are imperative because they form the foundation of the exercises you choose.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Exercises\"><\/span><b>Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The sprint workouts you choose must be practical and help you attain your goals. So, for example, if you want to build athletic performance, you need to do sprint exercises that help with this goal.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Intensity\"><\/span><b>Intensity<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Increasing the intensity of any workout helps to challenge your muscles further. However, exercise with a higher intensity may not be appropriate for individuals with improper sprinting movement patterns, musculoskeletal injury, or a poor musculoskeletal foundation (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/sprint-burpees\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consult with your trainer if you want to increase the intensity of your sprint workouts. However, this does not mean that such individuals cannot benefit from low-impact sprints. They can, primarily when done on an elliptical trainer, indoor bicycle, or pool.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is advisable to start with low-impact sprint workouts and gradually increase the intensity and speed over time.<\/span><\/p>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sprint_Workouts_To_Blast_Fat\">Try using the app and see<\/a> for yourself!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sprint_Workouts_To_Blast_Fat\"><img decoding=\"async\" class=\"aligncenter wp-image-37487 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-11-1024x576.jpg\" alt=\"sprint workouts\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-11.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-11-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-11.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-11-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/3-11.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Technique\"><\/span><b>Technique<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Maintaining the proper technique is always advised as it highly influences the safety and effectiveness of a regime.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It would be best to work with your trainer if you need to modify an exercise or learn its proper form. Please cease any activity if you experience pain or constant discomfort and consult.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"A_Sprinting_Training_Program_For_Beginners\"><\/span><b>A Sprinting Training Program For Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Crafting a personalized exercise program is pretty challenging, especially for beginners. Choosing the right sprint workouts for beginners is equally challenging due to increased choices and a lack of knowledge on what suits you best.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, it would be best to talk to your trainer if you are interested in a particular sprint program. Remember to choose one with rest days, exercises fitting your fitness level, and aligning with your fitness goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To better understand how to design a personalized sprint program, let us analyze a sample provided by WebMD. According to WebMD, this program can help you burn 500 to 700 calories a week while still building muscle mass (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/sprint-burpees\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). So, it is an effective program for weight loss and muscle development. It is as follows (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/sprint-burpees\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Monday\"><\/span><b>Monday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Perform eight 100 m sprints at 50% to 60% of your top speed. After each sprint, walk to the starting position and perform 5 burpees before performing the next sprints. Perform 40 burpees.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Wednesday\"><\/span><b>Wednesday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Repeat the Monday workout, but increase the 100-meter sprints from 8 to 10. Similarly, increase the burpees from 40 to 50.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Friday\"><\/span><b>Friday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Repeat the workout, but increase the 100-meter sprints to 12 and burpees to 60.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Sprint workouts are great exercises to perform to burn fat, build muscle, and increase athletic power, strength, and endurance. There are different sprint workouts which vary depending on your fitness level.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regardless of the exercises you perform, you can increase metabolism, athletic performance, speed reserve, and power if you do these workouts in the correct form. With this in mind, take time to master the proper technique of the sprint workout variation you choose. Additionally, consult with professionals before making changes to your workout plan.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Sprint_Workouts_To_Blast_Fat\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>It is unfortunate when someone does see the need to increase their speed since they are not athletes. The assumption is that a fast pace is only beneficial for athletes. However, recent research shows that sprint workouts are great additions to exercise programs for weight loss and muscle development. This might explain why they have [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":42979,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[59],"tags":[155,157,159],"coauthors":[114],"class_list":["post-42978","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout-plans","tag-friday-workouts","tag-monday-workouts","tag-wednesday-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sprint Workouts To Blast Fat, Fire Your Muscles, And Build Muscle And Power - BetterMe<\/title>\n<meta name=\"description\" content=\"Are \u2605 SPRINT WORKOUTS \u27a4 only set for athletes? Here is everything you should know about these exercises, including their variations, benefits, and proper form.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sprint Workouts To Blast Fat, Fire Your Muscles, And Build Muscle And Power\" \/>\n<meta property=\"og:description\" content=\"Are \u2605 SPRINT WORKOUTS \u27a4 only set for athletes? Here is everything you should know about these exercises, including their variations, benefits, and proper form.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1384921652.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"R. Mogeni\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"R. Mogeni\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/341f821b83eff34cc2c28cde92c00b5c\"},\"headline\":\"Sprint Workouts To Blast Fat, Fire Your Muscles, And Build Muscle And Power\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/\"},\"wordCount\":1814,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1384921652.jpg\",\"keywords\":[\"Friday Workouts\",\"Monday Workouts\",\"Wednesday Workouts\"],\"articleSection\":[\"Workout Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">It is unfortunate when someone does see the need to increase their speed since they are not athletes. The assumption is that a fast pace is only beneficial for athletes. However, recent research shows that sprint workouts are great additions to exercise programs for weight loss and muscle development. This might explain why they have suddenly become popular among celebrities.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are Sprint Workouts?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Sprints are explosive exercises that are considered a total-body workout (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5684281\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). They are a staple in the workout plans of many athletes as they increase athletic performance, compared to traditional running. Generally, these exercises target your <a href=\\\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/\\\">hips, butt<\/a>, quads, hamstrings, calves and abs.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">There are different sprint workouts, depending on the intensity and fitness goals. Some examples include (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5684281\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">):<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Beginner Sprint Workout.<\/b><span style=\\\"font-weight: 400;\\\">\u00a0These exercises are the foundation of the more advanced workouts. They are easy to follow, with most requiring you to sprint for 30 seconds.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Hill Sprint Workout.<\/b><span style=\\\"font-weight: 400;\\\">\u00a0As the name implies, this exercise requires you to sprint on a steep hill for at least a third of a mile. It is very challenging but effective in building leg strength.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Endurance Sprint Workout.<\/b><span style=\\\"fo ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/\",\"name\":\"Sprint Workouts To Blast Fat, Fire Your Muscles, And Build Muscle And Power - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1384921652.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are \u2605 SPRINT WORKOUTS \u27a4 only set for athletes? 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Here is everything you should know about these exercises, including their variations, benefits, and proper form.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Sprint Workouts To Blast Fat, Fire Your Muscles, And Build Muscle And Power","og_description":"Are \u2605 SPRINT WORKOUTS \u27a4 only set for athletes? Here is everything you should know about these exercises, including their variations, benefits, and proper form.","og_url":"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1384921652.jpg","type":"image\/jpeg"}],"author":"R. Mogeni","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"R. Mogeni","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/341f821b83eff34cc2c28cde92c00b5c"},"headline":"Sprint Workouts To Blast Fat, Fire Your Muscles, And Build Muscle And Power","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/"},"wordCount":1814,"commentCount":0,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1384921652.jpg","keywords":["Friday Workouts","Monday Workouts","Wednesday Workouts"],"articleSection":["Workout Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">It is unfortunate when someone does see the need to increase their speed since they are not athletes. The assumption is that a fast pace is only beneficial for athletes. However, recent research shows that sprint workouts are great additions to exercise programs for weight loss and muscle development. This might explain why they have suddenly become popular among celebrities.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Are Sprint Workouts?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Sprints are explosive exercises that are considered a total-body workout (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5684281\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). They are a staple in the workout plans of many athletes as they increase athletic performance, compared to traditional running. Generally, these exercises target your <a href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/\">hips, butt<\/a>, quads, hamstrings, calves and abs.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">There are different sprint workouts, depending on the intensity and fitness goals. Some examples include (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5684281\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Beginner Sprint Workout.<\/b><span style=\"font-weight: 400;\">\u00a0These exercises are the foundation of the more advanced workouts. They are easy to follow, with most requiring you to sprint for 30 seconds.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hill Sprint Workout.<\/b><span style=\"font-weight: 400;\">\u00a0As the name implies, this exercise requires you to sprint on a steep hill for at least a third of a mile. It is very challenging but effective in building leg strength.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Endurance Sprint Workout.<\/b><span style=\"fo ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/","url":"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/","name":"Sprint Workouts To Blast Fat, Fire Your Muscles, And Build Muscle And Power - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/sprint-workouts\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1384921652.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Are \u2605 SPRINT WORKOUTS \u27a4 only set for athletes? 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