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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!






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Sprinting Workouts Fatloss Plan

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Is it possible?
by: Lazlo

The first week of this fatloss plan was easy, but the second, I can't sprint the 3rd 200m with 3 minute rest between sprints. This killed me. Am I doing something wrong maybe?

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sprinting tips
by: Monica

Thanks for your question Lazlo. Is it possible that you were sprinting too hard the first 3 sprints? If you were working at a rate of perceived exertion of 6-7 and 7-8 the first few times that could make it easier to continue.

If you still have trouble with the recovery try the 200m but with week 1 instructions so you'll do 6-7 200m sprints with 3-4 min. rest between sprints. After a week of this try cutting down the rest period and if possible add a few sprints.

Any workout that you find online can be tweaked to fit your needs and remember to progress at your own pace. Some people's body's can handle more intensity quickly while others take longer to adapt. This really depends on your genetics and past exercise experience so don't worry too much about doing workouts exactly as they are listed but always look for ways to make something work for your unique needs.

Let me know if that helps.

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