The Sprinter’s Interval Workout

Sprinter HIIT Workout

Are you looking to decrease fatty tissue while increasing muscle mass? Are you in need of a flat board stomach and amazing gluts? The antidote is simple. Hit the track! Sprinters are not only fast, but they are strong and powerful. The benefits include:

  • Quicker acceleration of calories burned
  • Extended metabolic processing of calories (sometimes 36 hours after the workout)
  • Muscle development
  • Development of your fast twitch muscles (Parents especially need this for chasing kids around)
  • Fat loss without the sacrifice of shedding muscles (distance running reduces muscle mass)
  • A great looking body

So find a track and get to work. Here is a simple weekend routine for you. Yet, try to get in two weekly sprint sessions and at least two weight-training routines. Also, fuel your body with a healthy and balanced diet which includes an abundance of fruits, veggies, nuts, smoothies, whole grains and naturally based proteins like quinoa, oatmeal and brown rice and beans.

 45-Minute HIIT

  • 1 warm-up lap (400 meters)
  • Stretch
  • Run 1 mile (4 laps) at 50% of your energy level
  • 2 sets of 25 push-ups and sit-ups
  • 2 sets of 10 jump squats (squat to the ground and explode up and reach for the sky)
  • 4 sets of 100s (Rest 1 minute in between sets)
  • 4 sets of 200s (Rest 2 minutes in between sets)
  • 2 sets of 50s (Rest 1 minutes in between sets)
  • Jog 2 laps and call it a day

Replenish the body with coconut water and a smoothie!