Skip to content





Sprints for Fat Loss and Improved Performance


Sprints for Fat Loss and Improved Performance
Table Of Contents

Sprinting is an excellent way to improve your posture. When you sprint, you lengthen your stride, which forces your muscles to work harder. As your muscles become stronger, they help support your spine and keep your posture upright.

In addition, sprinting helps burn calories and shed excess fat. As you lose weight, your body will be better able to maintain proper alignment. In addition, sprints are a great way to build muscle. The explosiveness of the movement recruits more muscle fibers than endurance-based exercise, resulting in faster gains.

And finally, sprints are a time-saving workout. You can get all the benefits of a long run in a fraction of the time by adding some sprints to your routine. So if you're looking for a workout that will help you build better posture, sprints are the way to go!

Types of Sprint Used in Workouts

Different types of sprints can be used in workouts. Each has its benefits and drawbacks, so it's essential to choose the right one for your needs. The best type of sprint depends on your goals and fitness level. Choose wisely, and you'll be sure to see results!

Sprinter-Warm Up

Before any race or practice, it's always a good idea to do a proper warm-up. It helps prevent injuries and gets your muscles ready for the sprint ahead. So, what exactly is a sprinter warm-up? It's a series of light exercises and stretches that help raise your heart rate and get your blood flowing. Sprinting uses quick, powerful movements, so it's important to make sure your muscles are loose and ready to go.

A sprinter warm-up usually includes activities like jogging, high knees, butt kicks, and arm swings. These exercises gradually prepare your body for the more intense movements of sprinting. In addition to helping you avoid injuries, a proper warm-up can also improve your performance.

By getting your muscles ready for action, you can help ensure they work at their peak throughout the race. So next time you're gearing up for a big race or practice, take a few minutes to do a sprinter warm-up. Your body will thank you for it!

Hill Sprints

When it comes to sprinting, many people automatically assume that flat surfaces are the way to go. However, hill sprints can actually be more beneficial and even safer than sprinting on a flat surface. The hill's incline acts as an automatic governor switch, preventing you from hitting full speed and dramatically reducing the risk of pulling a muscle. It is especially important for beginners who emulate world-famous sprinters like Usain Bolt.

Furthermore, hill sprints can help improve your overall speed and conditioning. If you're training primarily for speed, you should take a full rest between sets to maximize the quality of your sprints. For shorter sprints (30-60 yards), you should rest for 3-5 minutes between sets. For longer sprints (80-200 yards), you should rest for 5-8 minutes.

Short Sprints (Speed Work)

Short sprints, or speed work, are cardio that can help burn fat, improve cardiovascular health, and increase speed and agility. While it may seem counterintuitive to intentionally go slow when trying to get faster, research has shown that short bursts of high-intensity activity are much more effective than long, steady-state workouts when it comes to improving your speed and VO2 max (the amount of oxygen your body can use during exercise).

In addition, speed work can help build lean muscle mass and burn more calories during and after your workout. By running at near-maximal effort for short bursts (think 30-60 seconds), you can train your body to run faster and more efficiently. But just 8-10 minutes of speed work per week can significantly improve the running economy.

Fly Eagle Fly

Fly eagle fly is a simple yet effective vertical jump training exercise that can be performed at home without equipment. The exercise is named after the motion of an eagle taking flight, and it involves repeatedly jumping up and spreading your arms out to the side. Fly eagle fly is a great way to improve your explosive power and vertical jump height and build strength in your legs, glutes, and core.

To perform the exercise, stand with your feet shoulder-width apart and your arms at your sides. Explosively jump straight into the air, reaching your arms to the side like an eagle taking flight. When you land, immediately jump and repeat the motion for 10-20 repetitions. You can perform fly eagle fly as an individual exercise or add it to a vertical jump training program. Either way, you’re sure to see some impressive results.

Medium Sprints (Speed Endurance Work)

Speed endurance work is designed to improve your anaerobic threshold or the pace you can sustain for long periods without tiring. This type of workout is usually done slower than your 5k race pace but faster than your easy run pace. For example, if your 5k race pace is 8:00 per mile, your speed endurance pace would be between 8:30 and 9:00.

To perform a medium sprint, warm up with some easy running for 10-15 minutes. Then, pick up the pace to your speed endurance pace and sustain it for 3-5 minutes. Be sure to maintain good form during the sprint, your strides should be short and quick, and you should be able to breathe easily. After the sprint, slow down to an easy jog or walk for 1-2 minutes to recover. Repeat the process 3-5 times.

By the end of the workout, you should feel like you've pushed yourself, but you shouldn't be completely exhausted. Speed endurance workouts are a great way to improve your stamina and racing performance.

Long Sprints (Special Endurance Work)

Long sprints, also known as special endurance work, are high-intensity interval training that can help improve your aerobic capacity and leg strength. The key to performing long sprints effectively is maintaining a consistent pace throughout the workout.

You should also focus on running with good form, keeping your shoulders relaxed and your torso upright. Also, you can boost your sprint performance with the help of creatine powder supplement.

We have already mentioned that you can incorporate sprints for various reasons; there are different ways to include them in your workout routine. Here are two important ways to add them to your workout routine:

For Fat Loss




Lower Body


Upper Body and Short Sprints




Lower Body




Upper Body and Medium Sprints

For Prioritizing Sprint Performance




Short Sprints (Speed)




Lower Body




Medium or Long Sprints


Upper Body

Whatever the reason, sprinting is effective and gives you excellent results every time you do it.

The Bottom Line

Most people associate sprinting with running, but the truth is that sprinting can be an effective way to work out, regardless of your preferred exercise method. When you sprint, your body is forced to work harder than it does during other forms of exercise. It means you can get your heart rate up more quickly and burn more calories in a shorter period.

Reading List

Article Sources

  • Helgerud, Jan, et al. “Aerobic High-Intensity Intervals Improve VO2max More than Moderate Training.” Medicine and Science in Sports and Exercise, vol. 39, no. 4, Apr. 2007, pp. 665–71. PubMed,

Healthier and Happier Life is One Step Away.

Get information on health, fitness and wellness with our weekly newsletter.

Write a comment

Please note, comments must be approved before they are published

Comment are moderated
  • The Science of Sweat: Why Do Overweight People Sweat More Than Others?

    Sweating is a natural process that helps regulate body temperature and maintain homeostasis. However, it is common...

  • Waking Up Tired? 10 Quick Ways to Banish Morning Fatigue

    Tired of feeling groggy and exhausted every morning? If so, you are not alone. Millions of people worldwide strugg...

  • The Importance of Taking Dietary Supplements & How They Can Help You Live a Healthier Life

    Do you ever wonder if the multivitamins you are taking are even working for you? Do you believe that supplem...

  • 10 Hacks to Being Successful At Reverse Dieting

    So, you've completed an intense dieting period and feel great about yourself. You've lost weight, eating healthier...

  • Speed Up Muscle Recovery 10x Faster

    Giving your body some time to recover after a hard workout session is vital to healthy living. Eating the right fo...

  • 4 Neck Strengthening Exercises for Boxers and Athletes

    Have years of exercise and strength training got you looking somewhat disproportionate? Do you feel your head is s...

  • Fit and Active: How Exercise Snacks Can Revolutionize Your Daily Routine

    Incorporating physical activity into your daily routine doesn't have to be a daunting task. In fact, recent resear...

  • Boosting Cognitive Abilities in Older Adults: The Potential of Flavanol Consumption

    New research conducted by a multinational team of researchers suggests that consuming flavanols, a type of dietary...

  • Start your fitness journey today!

    Take an extra 10% off your order.

    reach out

    Toll Free: (833) 366-6733

    5700 Crooks Road, Troy, Michigan 48098

    *By submitting this form you are signing up to receive our emails and can unsubscribe at any time.