How to do Sprinting for Fat Loss

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I am a huge fan of Sprinting.

Sprinting has changed my life and it has really helped me to shed a lot of weight off my belly and lower body.

When I started my weight loss journey I started with light jogging and after few weeks I switched to long distance running. But I found my real love in sprinting…

Once I started doing sprints I never went back to long distance running and felt that long distance running is boring.

I did some research on sprinting and found out that 20 minutes of sprinting is equivalent to 60 minutes of running or jogging. This is because sprinting is a high intensity workout that involves a lot of your muscles More on this later…

We all know exercise is hard work. Now you do not have to use all of your energy when you are exercising. A sprint that takes only 20 minutes can change your life. Sprinting can also help to build up muscle mass, improve overall health, and allow you to live a healthier life.

You will also be able to burn off fat and you will be able to have a toned and lean body just by doing short sprints 3-4 times per week. This article will help you to understand how you can do sprints for fat loss and weight loss.

Running on a treadmill can get boring. You are indoors and facing a wall. Even with the TV on this form of exercise can get old quickly. It can lead to a decrease in motivations.

You will not want to work out any longer. This will help stop weight loss.

Sprinting is a great alternative to this workout. You can get outdoors and sprint.

You can go to parks and other places so you do not get bored. Once you see the benefits of sprinting you will want to keep up with this exercise.

You can get the same results from working out in a shorter time by sprinting.

By increasing the speed of your sprints will help you in weight loss and you will see your results very quickly.

But mind you, you will need to work hard on increasing either speed of your workouts or the distance to see maximum results.

How to sprint as a beginner

Sprinting for Fat Loss

This is for someone who has never tried sprinting. You may have done some running or jogging earlier but you’ve never tried sprints. Perhaps this is something you should give a try if you really want to see quick results for fat loss in your body.

As a beginner, who wants to sprint for maximum fat loss and weight loss, you should ideally aim to go for 20 minutes of sprinting for 3-4 times a week.

As your body adjusts to this workout you can increase the time. You can ideally start with 10 rounds of sprints and cover 15 to 20 meters each round.

Here is a sample sprint program for a beginner:

  1. Warm up: Five to ten minutes of stretching and warm up. You can do jumping jacks, calf raises, squats or just brisk walk for 5-10 minutes. This will activate your glutes, calf muscles and other leg muscles which is very important before you start your high intensity sprints
  2. Sprint: 15 seconds of sprinting at 70 percent of your maximum effort
  3. Recovery: Walk for 1-2 minutes
  4. Sprint: 30 seconds of sprinting at 80 percent of your maximum effort
  5. Recovery: Walk for 1-2 minutes
  6. Repeat #4 and #5 for 20 minutes.

You can follow the above sample program for 3-4 weeks before progressing to the next level. Once you are really comfortable and your body adapts to sprinting you can progress to the next level (given below):

High Intensity Sprinting for Intermediate Runners

High Intensity Sprint for Intermediate Runners

As an intermediate runner you should aim for 20 minutes of sprinting activity for 3-4 times per week to speed up fat loss.

This is a sample sprint program we recommend for intermediate Runners

  1. Warm up: Exercises to activate your glutes, calf muscles and other leg muscles. Ideally for 5-10 minutes.
  2. Jog or Walk: 5 minutes of brisk walk or light jogging
  3. Sprint: 30 seconds of sprinting at 70 percent of your maximum effort
  4. Recovery: Jog for 1-2 minutes or just do a light walk for 1-2 minutes
  5. Sprint: 30 seconds of sprinting at 80 percent of your maximum effort
  6. Recovery: Jog for 1-2 minutes or just do a light walk for 1-2 minutes
  7. Repeat #5 and #6 for 20-30 minutes.

Few points to remember while doing sprints:

  1. Always perform warm up exercises before your sprints to avoid injury or muscle strain
  2. You should ideally aim for 8-10 rounds of 30 seconds each with 60 seconds of rest between each round.
  3. Start your first sprint at a moderate pace, about 60-70 percent of your maximum effort
  4. Always cool down your body after the sprints

If you sprint regularly you will notice an increase in your metabolism. You will be able to burn fat even when you are at rest.

Sprinting is more effective than an entire night of jogging. If you do not have a lot of time but want to get into shape sprinting is a great option to speed up fat loss.

You will not have to work out for longer periods and you will be able to see the fat-burning results in no time.

How Sprinting helps in building Muscle Mass

Does Sprinting builds muscle?

Does Sprinting builds muscle?


Sprinting will help build up lean muscle mass. This is because sprinting requires your body to use several muscles at a time and will work out the entire body. Sprinting helps break down the proteins in the body and allowing the muscles to build and develop.

This allows the body to become leaner and look more toned. You will be able to see your body getting toned and developed over a period of time.

Your muscles will become more defined and you will have a lean but healthy look.

Using all of these different muscles group will build up the mass and will burn more calories even when you are at rest.

Sprinting Boosts Metabolism

Studies have shown that sprinting burns a lot of calories in a short amount of time.

If you do not have a lot of time to work out but want to see the results then this is an ideal exercise program for you.

Even when you are not sprinting and have stopped your workout the body will continue to be in fat-burning mode. When you are sprinting you are giving your metabolism a boost.

This will allow the body to burn calories even when you are in rest. You will see a drastic increase in your metabolism which is needed for weight loss.

All it will take is a little bit of work during the day and your body will continue to burn off fat at night.

You will be able to keep your body in the fat-burning mode even when you are not working out. This is a great way to help the body burn off additional fat and lose weight. This is the goal of exercise and you will meet it.

Sprinting improves Heart Health

How Sprinting improves heart health

Sprinting can help with more than weight loss. There are some great benefits for heart and heart health. Sprinting can help reduce blood pressure and will help build up the type II muscles which will help the heart function.

When sprinting you are putting a lot of work into getting your muscles to more.

This will allow the heart to go faster and will improve blood flow to all areas of the body. This will help strengthen the heart and will help reduce the risk of heart disease and other heart conditions.

Sprinting helps to Increase Human Growth Hormone Production

When a person is sprinting they will see an increase in the production of the human growth hormone. Sprinting will naturally increase the production of the human growth hormone in the body.

This hormone plays a big role in weight loss. It will also help slow down the aging process. You will be able to stay youthful-looking for a longer time. This hormone will help enhance tissue growth in the body allowing the skin to stay youthful-looking for longer.


Sprinting is a great exercise for the entire body. Even if you are new to sprinting and are do not have the most endurance you can still see the health benefits from sprinting. Over time your body will adjust and you will be able to work out for a longer time. Sprinting is a great workout for the entire body. You will be able to use all of your muscle groups and you will be able to burn fat.


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