Today I want to talk sprints. Apart from proper nutrition, there is nothing more effective for fat loss than sprinting.
PLEASE don’t waste your time on cardio machines. They suck.
Get outside, find yourself a hill, and SPRINT!
I always opt for hill sprints over flat ground as there is less impact on the body, meaning the risk of injury is lower. No one wants a pulled hamstring at any time of year, let alone right before Christmas!
So once you’ve found a hill, then what?
First, you must warm up properly, and I mean PROPERLY.
When I first started sprinting, Gav would have me doing football- style drill warm ups around the park which I just HATED doing, as I felt like such a wally.
* I’m smiling at the fact I’ve used the term “wally” but couldn’t think of anything else printable this morning! *
Anyway, a warm up should be 5-10 minutes long and could consist of some of the following:
+ Jumping jacks
+ Prisoner squats
+ Walking lunges
+ Leg swings
+ High knees
+ Butt kicks
+ Tuck jumps
These are all EXCELLENT options.
So what’s next?
Start with some lower intensity sprints. DO NOT JUST GO BALLS TO THE WALL FROM THE START.
Sprint at 60% first.
Annnnnd THEN you’re ready to start your workout.
Aim for 8-10 x 100m sprints depending on your fitness level. Rest periods can be as short or as long as you need them to be (although you want to keep your heart rate fairly high, so don’t be kicking back chilling for too long!) I normally sprint, walk back to the start for recovery and then go again.
Quick, easy, effective and FREE!
Chuck them into your current workout schedule in order to lose fat, build muscle, increase endurance and improve heart health all in 20 minutes flat!