Close in ……… take a knee! We are about to science the shit of why you all should be adding sprint training to your programs much like a fat man adds chock sprinkles to his soft serve!

Sprint TrainingWhen it comes to sprint training men and women differ. Men go harder initially, however, as sprinting duration progresses, their performance drops off rapidly. Women tend to maintain their pace, achieving higher heart rate maximum values, which they are able to hold over the duration of a workout. Women will also burn more fat during exercise and deplete their ATP (Adenosine Triphosphate) stores more slowly than men (whose bodies rely more on glucose), which helps women recover faster than their male counterparts.

This makes exercise that enhances fat burning (like sprint training) essential for women who want to improve their bodies due to the unfortunate fact that women burn much less fat at rest.

If your goal is fat loss, use a larger work-to-rest ratio to produce greater metabolic stress . Try a 2:1 or 3:1 work-to-rest ratio. A good place to start is with 1-minute intervals with 30 seconds active rest.


Aside from becoming harder to catch in a zombie apocalypse, sprint training benefits women by improving hormone balance and ramps up fat burning.

Sprint training differs from long slow cardio! The first is, it’s not boring, the second, it leads to fat loss without the need to diet (now I got your attention!) or cut calories.

In addition it lowers insulin and makes your muscles more sensitive to glucose which aids in increasing lean mass. Both these traits make sprint training great for improving metabolic health and countering inflammation.


Below are a few guidelines to help ensure your sprint training hits those targets mentioned above!


As mentioned, sprinting is more effective and takes less time than steady-state exercise. But the catch is it has a high degree of perceived exertion which means you need to put in! If the last sprint you did was to avoid a cab fare then start with moderate-intensity intervals to gain confidence and get used to the feeling of pushing yourself.




  1. 8 Seconds Hard / 12 Seconds Easy

Sprint hard for 8 seconds on a resistance bike or run track with 12 seconds of active rest (walking) repeated for 20 minutes.

Who is it for: New comers but can be used by more advanced athletes by increasing the resistance (ie using more resistance or an incline)


  1. 15 Seconds On /120 Seconds Off

Sprint hard for 15 seconds alternated with 2 minutes of rest. It can be done on a bike, treadmill, track, rower or any other cardio machine. Start with 8 and increase to 12 repetitions over time.

Who is it for: Anyone who feels comfortable pushing themselves, there is a lot of rest here so don’t “half send it”


Fat Loss
Use a Rower or Bike as an alternative to your sprints.
  1. 5 Seconds Hard / 40 seconds Easy

5-seconds of maximal effort sprints alternated with 40 seconds of active rest. Can be done on a bike, track, or other cardio machines. Start with 24 and increase to 36 repetitions over time.

Who is it for: Anyone who prefers super short sprints over longer work bouts.


  1. 1:1 Work to Rest

Intervals of 20 minutes with a 1:1 work-to-active rest protocol, such as ten 60-second sprints (somewhat hard pace) alternated with 60 seconds active rest.

Who is it for: Novices and anyone who prefers moderate intensity training over all-out efforts.


  1. Wingate Sprints

Sprints of 30 seconds on a resisted bike or track interspersed with 3-4 minutes active rest. Repeat 4 to 7 times.

Who is it For: Experienced trainees or anyone who knows how to push themselves.



Hill Sprints

Training against resistance by running up hill will help build muscle. More muscle means you can handle more carbs and have better metabolic function. Other ways for training against resistance include pushing a weighted sled, running stairs, or using a resistance bike. Any of the above sessions can have resistance added to them giving your body the change which will stimulate muscle growth.

As mentioned above, adding sprint training into your fitness calendar is a no brainer, its low on equipment as well as easy to plan and execute, if you are still not sold check out these additional benefits below:

* Improved metabolism and mitochondrial density.

* Better heart, lung function, and circulation.

* Improved insulin sensitivity and ability to oxidize (burn) fat for energy.

* Better brain function and enhanced learning potential.

* Equal or better results as conventional cardio training in much, much less time.