Sprinting can be an efficient way at torching calories and burning fat. Yet to lose fat in your waist, your overall body fat percentage must reduce. Spot training one area is impossible. Sprinting, coupled with a reduced caloric intake, will help you lose fat in general, but it may not occur in your waistline immediately. The only way your butt will gain is if you are adding exercises to your sprinting that will target your glutes.
Spot Training
The waistline is often one of the first areas to gain fat, and is typically the last stubborn area to lose it from. However, where you gain and lose fat first is very dependent on the person. Some people, especially men, gain weight in their lower abdomen, while women often gain around their hips and thighs. To lose weight in your waistline, you must work to lower your overall body fat percentage. As your waistline shrinks, you may notice your butt and other areas shrinking as well.
Caloric Expenditure
If your caloric expenditure is sufficient enough when you exercise, then your body fat will begin to lower over time. To lose fat, your body needs to burn more calories than you are consuming. Sprinting, especially as intervals, can be one of the best ways to burn the most amount of calories at one time. To ensure that you are still burning more than you are consuming, shave calories from your diet at the same time.
Gaining Weight
Sprinting will not make you gain weight in your butt. It will help tone your butt, however, and make it more firm and shapely. Cardio, in any form, will not be what makes your muscles grow. For muscle growth, strength training is required. When you lift weights, tiny tears are formed in your muscles, and as the muscle repairs itself, the size of your muscle fibers are increased, thus increasing the size of your overall muscle. For a bigger butt, continue sprinting to reduce the fat surrounding your glutes, but then focus on lunges, squats and deadlifts for even more definition.
Sprinting
For the most bang for your buck, try sprinting in intervals. Warm up outside or on the treadmill for five minutes by either walking or lightly jogging. Follow that by one minute of sprinting and two minutes of recovery. Your sprint should be fast enough that by the end of the minute, the two-minute recovery is absolutely necessary for your heart rate to slow down. The toggling between heart rate extremes aids in torching calories and also creates good stress for your heart. Do 8 to 10 intervals followed by a five-minute cool down.
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