Sprint Interval Training for Weight Loss

Updated at: Jul 01, 2013
Sprint Interval Training for Weight Loss

Sprinting workout can be very useful if you are eyeing weight loss, itincreases your metabolism rate and helps you lose extra muscle mass.

Himanshu Sharma
Weight ManagementWritten by: Himanshu SharmaPublished at: Jul 25, 2012

Sprint Interval Training for Weight Loss

Sprint interval training (SIT) is an effective aerobic conditioning regimen to lose weight. The technique is usually used by athletes to enhance glycogen metabolism of muscles along with oxidative capacity. However, the idea is the same, i.e, to burn fat. Weight loss is a result of deficit in calories consumed from the calories burned.

Running Sprints for Weight Loss


  • Sprinting is a cardiovascular activity that increases metabolic mechanism to lose weight. The intense exercise needs to be done for a small span and workout methods can be many.
  • Sprint interval training improves body's energy usage by intense activity. According to Mayo Clinic, intense exercise helps one burn more calories than conventional sprinting exercises or running workout.


Sprinting Workouts for Weight Loss

1.    Wind sprints

Wind sprints begin with a 10-minute light warm-up jogging. Thereafter, run as fast as you can for 30 seconds. Take a break from a minute to regain your breath, and then sprint again for a minute. After doing it 10—14 times, cool down with a jogging for 5 minutes. For variations, do moderate forward and backward sprints.

2.    High intensity interval training (HIIT)

High intensity interval training is similar to the wind sprints, which starts with a 10-minute moderate jogging. After warming up, sprint for 30 seconds and cool down with a 50-second jogging, and then sprint again for 30 seconds. High intensity and low intensity running should be done for 10 to 12 times, followed by 10-minute cooling down jog.

3.    Integrated sprint workout

Sprints are combined with other exercises in integrated sprint workout. For example, jump rope for 1 minute at a moderate pace before beginning to sprint. Immediately, get on a treadmill for 30 seconds. Thereafter, one can ride a stationary bike for 60 seconds and then sprint again on a treadmill for 30 seconds. Repeat it for four to five times. Moreover, you can add swimming, bicycling, rowing, climbing stairs and other exercises to integrated sprints workout.

4.    Post weight training sprints

After you’ve done your weight-training, follow it up with sprints to end the workout session by burning extra calories. Get on a treadmill and switch to the pace mode and run for about 50 seconds. Repeat it for the least of three times. Thereafter, cool down for 5 minutes by gearing down the treadmill to the jogging mode.

Following any of the above mentioned sprinting workout methods can help you burn fat than any form of regular aerobic exercise.


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