Sprint intervals bring multiple benefits to the body. Not only do they cause a high caloric expenditure, but they also raise your metabolism and cause you to work your muscles forcefully. Using a treadmill is a good option, because you never have to worry about the weather. These machines also cause less impact on your joints than the ground. Sprinting is intense, so get clearance from your doctor before doing a regular routine.
Step 1
Execute a series of dynamic stretches before you start your workouts. If you try doing sprints with cold, tight muscles, you run the risk of suffering a connective-tissue injury. Prevent this from happening by doing dynamic stretches that move the body parts through a steady range of motion. Incorporate stretches like forward and sideways leg swings, alternating toe touches, high knees, ankle bounces, side bends, arm circles and arm crossovers.
Step 2
Step onto the belt of the treadmill and start your workout. Turn on the machine and start walking at a slow pace. Increase your speed gradually through a five-minute timespan. Get to a point where you are jogging at a light to moderate pace. This will further loosen up your joints and muscles and also raise your core body temperature.
Step 3
Increase the speed and run as fast as you can for 20 seconds. Maintain proper form as you do this. Look straight ahead, keep your shoulders lifted and forcefully push with your legs. Maintain tight abs and a straight back and pump your arms forcefully in an alternating motion with your legs.
Step 4
Grab the handrail and carefully lift yourself up. Place your feet on the sides of the belt and watch the timer. Rest for 40 seconds; then grasp the handrail and lift your body back in the air. Go back into another 20-second sprint as you remove your hands from the handrail. Lift yourself back up and rest again for 40 seconds. Alternate back and forth for the remainder of your workout.
Step 5
Exercise long enough, but not too long. Unlike moderate-intensity training, you will not be able to do sprint intervals for a long duration. Treat your sprints like reps in weightlifting. Aim for 10 to 12 sprints when you first start out and gradually increase this number as you get into better shape. Twenty minutes of sprint intervals is plenty of time to achieve positive results. Work out three days a week on alternating days.
Step 6
Finish your workouts with a light cool-down. Start at a moderate jogging pace and gradually reduce your speed to a slow walking pace. Spend five minutes doing your cool-down.
Tips and Warnings
- Instead of taking passive recovery breaks between sprints, you also have the option of jogging lightly. Simply turn the speed down for your recoveries and crank it back up for your sprints. The times of 20 and 40 seconds are only examples. Sprint as long as you want; just make sure to follow a one-to-two ratio of work to rest. For example, if you sprint for 10 seconds, rest for 20. Treadmills come equipped with an incline adjustment. For an intense variation, increase the incline and perform your sprints.
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