Weight loss occurs when there is a deficit in calories consumed versus calories burned. Cardiovascular exercise is an effective way to help increase caloric expenditure and lose weight. When it is done in the form or sprinting, it is more intense and the duration does not need to be as long. Sprint workouts can be done several ways.
Wind Sprints
To do wind sprints, start out with a 10-minute light jog for a warm-up. Then, proceed to run as fast as you can for 30 seconds. Stop for 60 seconds to catch your breath, and then sprint again for 30 seconds. Perform 10 to 12 sprints total and finish with a light jog for 10 minutes to cool down. To do a variation, alternate back and forth between sprinting forward and backward.
Sprint Intervals
Sprint intervals are also called "high intensity interval training (HIIT). To do this type of exercise, start out with a 10-minute light jog. Then, sprint all out for 20 seconds. Come back down to a light jog for 40 seconds, and then sprint again for 20 seconds. Alternate back and forth between these high intensity and low intensity bouts 10 to 12 times, and then finish with a light 10-minute cool down jog.
Hill Sprints
Find a nearby hill that is about 100 yards long. Do a 10-minute warm-up run and come to the bottom of the hill. Sprint to the top as fast as you can, and then jog back down. Turn around, sprint back up again and jog back down. Do 10 to 12 hill sprints total and finish with a light 10-minute jog as a cool down. To add a variation, alternate back and forth between sprinting up the hill backward and forward.
Post Workout Sprints
After you are done with your weight-training routines, you can do sprints to put an exclamation point on your workouts and burn extra calories. On the treadmill, turn the speed up until you are sprinting and go for 30 seconds. Grab a hold of the side rails, lift your body in the air and place your feet down on the sides of the track. Wait for 60 seconds, lift yourself back up and slowly go back into a sprint for 30 seconds. Perform 4 to 6 sprints and finish with a fast-paced walk for 2 minutes.
Integrated Sprints
You can also integrate sprints in with other exercises. To do this, jump rope for 1 minute at a moderate pace. As soon as you are done, sprint for 30 seconds on a treadmill. Come to a stationary bike and ride for 60 seconds. After you are done, hop off and sprint for 30 seconds. Come to a rowing machine and row for 60 seconds. When you are done, sprint for 30 seconds. Take a 60-second rest to catch your breath, and then repeat the whole sequence 8 to 10 times.
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