{"id":41073,"date":"2015-06-25T07:15:10","date_gmt":"2015-06-25T11:15:10","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=41073"},"modified":"2022-01-20T07:20:58","modified_gmt":"2022-01-20T12:20:58","slug":"sprint-workouts-burning-calories","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/fitness\/sprint-workouts-burning-calories\/","title":{"rendered":"3 Sprint Workouts That’ll Torch Calories Fast"},"content":{"rendered":"
\"3
Photo: Pond5<\/a><\/figcaption><\/figure>\n

If you have a love-hate<\/a> relationship with running, we hear you. But if that\u2019s because you think of slogging endless miles at a dirt-slow pace, it\u2019s time to rethink your cardio<\/a>. Longer isn\u2019t always better. Going short and sweet (at top speed!) will not only save you precious time in the gym, it\u2019ll get your body and brain<\/a> working in a whole new way.<\/p>\n

RELATED: <\/strong>7 Ways to Get Fit in Half the Time<\/a><\/p>\n

Train Smarter, Not Harder <\/strong><\/h3>\n

\u201cSprint interval workouts allow you to effectively train for shorter periods of time, but at higher levels of fitness providing long-term benefits,\u201d says Christopher Trigger, MD, CAQSM, a board certified physician in emergency and sports medicine and triathlete who uses sprint variations in his own training. In addition to raising your heart rate and working your muscles harder in less time,<\/u> sprint intervals are a great way to push your lactate threshold<\/a>, or VO2 max,\u201d Trigger says. And when your lactate threshold increases, so does your body\u2019s efficiency at ridding itself of the lactic acid that accumulates in your blood stream during exercise.<\/p>\n

Want more lean muscle? \u201cSprinting has been shown to increase muscle hypertrophy<\/a>,\u201d aka muscle regeneration, says Trigger. Sprint training can also trigger the EPOC effect<\/a>, in which your body ramps up production of fat burning cells<\/a> even after you\u2019ve left the track. In other words, speed work is the gift that keeps on giving.<\/p>\n

RELATED: <\/strong>3 HIIT Workouts to Take to the Beach<\/a><\/p>\n

Sprint Ahead: The Workouts<\/strong><\/h3>\n

If you want a lean, ripped physique this summer, then ditch the long runs and opt for all-out effort. Depending on your goals, there are three different styles of sprint training \u2014conditioning, speed and agility. Mix and match the various approaches into your regularly scheduled workouts, or go full speed ahead with our week-long sprint series below. In this program, you\u2019ll perform one workout below followed by a rest day. Be sure to start each workout with a dynamic warm-up<\/a> and it\u2019s off to the races!<\/p>\n

Sprint Workout 1: Conditioning<\/strong><\/h3>\n

The goal: <\/strong>Total conditioning. This should work on building your speed-strength, or the capacity to remain at 80%+ of all out speed for a set number of intervals. Each interval in the conditioning portion is a lactic acid burner; your lungs will be worked as hard as your muscles.<\/p>\n

\"3<\/p>\n

The workout: <\/strong>8-12 x 200 meters with 2-3 minutes walk rest between sprints
\nDo the first couple of sprints at 60-80% max effort and then the remaining sprints at 85%+. Try for even pacing of all intervals starting with the 3rd set. If you feel good on the last set, try to run your fastest sprint. Remember, do not exert yourself too hard on the first couple rounds; starting out more slowly while finishing strong will ensure a fun workout, with the least risk of injury or overtraining.<\/p>\n

Rest Day<\/strong><\/h3>\n

Sprint Workout 2: Speed<\/strong><\/h3>\n

The goal: <\/strong>Developing pure speed and power. Think game speed on any field of play; short, intense all-out bursts with full recovery.<\/p>\n

\"3<\/p>\n

The workout: <\/strong>6-8 x 50 meters with 3 minutes rest between sprints
\nThe first couple sprints should be around 60-90% max effort and then the remaining sets at 95%+. There should be a full recovery between each rep to ensure maximum speed and power on each sprint.<\/p>\n

Rest Day<\/strong><\/h3>\n

Sprint Workout 3: Agility Triangles <\/strong><\/h3>\n

The goal:<\/strong> Ready-for-anything athleticism. Humans are phenomenal athletes by nature, but too often we run only in one straight line or around a track. Changing direction and running backwards are necessary to tap our true athletic potential, whether you\u2019ve got your eye on a Tough Mudder or a company softball league.<\/p>\n

The workout: <\/strong>8-12 rounds with 30 seconds rest between sprints
\nSet a triangle of cones up to 10 meters apart from one another. Go into this workout easy on the first several reps before maintaining efforts at 80%+ of max effort.<\/p>\n

Alternate each round between the two variations below:<\/p>\n

\"3<\/p>\n

Variation 1:<\/strong> Start at the first cone in a forward running direction. Sprint forward to the second cone, pivot as fast as possible into a backwards running position to the third cone, where you will pivot again as fast possible into a forward sprint toward the original starting position.<\/p>\n

\"3<\/p>\n

Variation 2:<\/strong> Start at the first cone in a backwards running position. Sprint backwards to the second cone, pivot as fast as possible into a forward sprint to the third cone, where you will pivot again as fast possible into a backward sprint toward the original starting position.<\/p>\n

Rest Day
\n<\/strong>
\nStill have more in the tank? Repeat the sprint series for 2-3 more weeks, and you\u2019ll be on the fast-track to your best summer body yet.<\/p>\n","protected":false},"excerpt":{"rendered":"

Believe it or not, you were born to sprint. Tap your inner athlete with these sprint workouts designed to get you on the fast-track to a stronger, leaner body. <\/p>\n","protected":false},"author":69,"featured_media":41169,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[24,6,14],"tags":[108,90,341,357,100],"class_list":["post-41073","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise","category-fitness","category-strength-training","tag-running","tag-summer","tag-tax1living-well","tag-tax2running","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/41073","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/69"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=41073"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/41073\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/41169"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=41073"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=41073"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=41073"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}