Sprinting Workouts Fatloss Plan

by Monica

Sprinting workouts are one of the best ways to burn fat fast, boost endurance, and build a toned lower body without having to add extra butt or leg work to your workouts.

The issue with sprints is that most people go overboard with rounds, distance, or both and then end up totally bored, burned out, or injured.

Here is a smart way to transition into sprint workouts that's safe, fun, and very effective for fatloss and endurance.

Week 1: 100 meter sprints - 6-7 sprints with 3-4 minutes rest between sprints (walk back to your starting line during your rest but don't do any other work). Beg. 1 x per week Int./Adv. 2 x per week.

Week 2: 200 meter sprints - 7-8 sprints with 2-3 minutes rest between sprints. Beg. 1 x per week Int./Adv. 2 x per week.

Week 3: 100 meter sprints - 9-10 sprints with 1-2 minute rest between sprints. Beg. 2 x per week Int./Adv. 3 x per week.

Week 4: 200 meter sprints - 6-7 sprints with 3-5 minutes rest between sprints. Beg. 2 x per week Int./Adv. 3 x per week.

Week 5: 300 meter sprints - 7-8 sprints with 2-3 minutes rest between sprints. Beg. 2 x per week Int./Adv. 3 x per week.

Week 6: 200 meter sprints - 9-10 sprints with 1-2 minutes rest between sprints. Beg. 2 x per week Int./Adv. 3 x per week.

*Runing around a track or on a football field is the best way to measure these distances. 100 meters is the straights on a track or almost the length of a football field.

**Increase your RPE gradually during each workout for better results. More about this in tip #2 below.

Sprint Workouts Tips:

1. Remember to warm-up with 5 minutes of dynamic mobility exercises before your sprints.

2. Run your first sprint at an RPE of 6-7 your second and third at an RPE of 7-8 and your remaining sprints at an RPE of 9-10.

3. Run on a track or try softer surfaces like grass or sand.

4. Always cool down with dynamic stretches or more mobility exercises.

5. If you need to strength training on the same day be sure it's a moderate intensity workout and do what's hardest for you first.

Get inspired to Sprint Faster with any of the movies below.

Without Limits starring Billy Crudup, Prefontaine starring Jared Leto, or the legendary Chariots of Fire. The trailer is so high drama it's kind of funny but the movie will motivate you to get out there and do your best!