Oh how I have a love hate relationship with sprints. They hurt so good! At just about 6 months postpartum I am starting to add sprints back into my weekly workout program. I don’t do any steady state cardio because I much rather do sprints for a bunch of reasons.
- less time but more effective than steady state cardio
- sprints trigger muscle building
- sprints have been proven to be one of the most efficient ways to lose fat
- sprints can help build your long distance endurance
- sprints help increase your speed and explosive power
Sprints can be down in a ton of different ways which means they won’t become boring like steady state cardio, either. I have this Treadmill Sprint Workout already on the blog and this Rowing Sprint Workout. Yep, sprints don’t just have to be running. I’ve recently started following Natacha Oceane on instagram because she posts a ton of “out of the box” workouts. I have been adding in some of her less than traditional movements to change things up and keep my body guessing. She recently posted these 3 sprint workouts and I had to share them with you because they are straight fire. I did sprint workout 1 this week and it made me so incredibly out of shape. But I absolutely loved it…when it was done. These can be done on a treadmill or outside (if you live somewhere where there isn’t 100 feet of snow). I did them on a Woodway treadmill which is a self powered treadmill. If you do them on an electrical treadmill and have to wait for the speed to change, start counting the time each segment once the treadmill reaches the working speed. To get the most benefits from sprints you need to go all out. Don’t hold anything back. Again, another reason I like using the Woodway or doing these outside or on a track. Let’s do it!
Sprint Workout 1
8x through
– 30 sec jog
– 15 sec sprint
– 90 sec walk
Sprint Workout 2
3x through
– 10 sec sprint
– 50 sec walk
– 10 sec sprint
– 50 sec walk
– 10 sec sprint
– 50 sec walk
– 2 min jog
Sprint Workout 3
6x through
– 60 sec walk
– 10 sec sprint
– 30 sec jog