the best sprint workouts for weight loss

The Best Sprint Workouts for Weight Loss – The 5 Best Sprinting Workouts

Want to know why you need to use my sprint workouts for weight loss?

It is simple- they work.

When it comes to increasing your metabolism to lose weight more efficiently, nothing will help you improve your physique and build an aesthetic body like running sprints. Not only do sprints help you to burn a mass amount of calories in a short amount of time, but they help you to put on muscle as well.

You don’t even need a gym membership to do these workouts, all you need to do is head to your local high school track when it is free.

Sprinting workouts will help you develop muscle in your lower body and core, and boost your ability to build muscle throughout your body.

Sprinting is just one of many different bodyweight exercises that can help build your body without you ever going to the gym!

Want to know more about why you should be doing these sprint workouts to lose weight?

Keep reading!

Benefits of Running Sprint Workouts

Sprinting is perhaps the most effective way that you can use cardio to enhance your physical shape.

If you look at the body of a 100m sprinter, or athletes such as defensive backs in football or an NBA 3-man; you will notice that doing a lot of sprinting strongly correlates with having an exceptional physique.

A few sprint workouts can help you to reduce the overall accumulation of body fat, increase insulin sensitivity, and help you to lose weight fast (PUN intended).

For example, a study on the effects of a single sprint which was published by the research journal Metabolism stated that, “

A single Extended Sprint (ES), which may represent a more time-efficient alternative to Sprint Interval Training (SIT), can increase insulin sensitivity and increase fat oxidation in overweight overweight/obese sedentary men.”

Furthermore, according to a  study published by Diabetes Care,

“High-intensity exercise (sprint) training was well tolerated, reduced metabolic destabilization (of lactate, H+, glycogenolysis/glycolysis, and ATP) during intense exercise, and enhanced muscle oxidative metabolism in young adults with Type 1 Diabetes.”

While most people associate sprint workouts with athletic and sports development, many bodybuilders are now using sprinting to prevent fat gain and to improve lower-body power output.

By introducing some sprint training to your workout routine, you can increase the power potential, you have for lifting weights- which will lead to much faster growth over time.

Speed training can help you to generate the force you need to push through plateaus and move heavier weights, faster! Not only will you become stronger, but your muscle endurance will improve as well!

If we are talking specifically, one of the primary benefits of running sprints is it helps to improve leg strength; specifically, in your hamstrings and posterior chain.

As many people understand, strong legs are important to developing a well-rounded physique.

Adding a little sprinting into your workout regimen can help to minimize some of the weaknesses that you may have in your physique, and give you a more athletic look

If you are looking to build a shredded six pack, sprints are one of the best ways to sculpt your abdominal muscles and midsection!

Fasted Sprinting Workouts – The Most Effective Way to Do Sprints for Fat Loss?

As said above, sprints are one of the best exercises you can do to burn fat from your body.

If you want an even greater physical and mental challenge, you can try fasted cardio (performing sprints in a fasted state). Intermittent fasting is an excellent strategy for helping people burn fat from their bodies at alarming rates.

When I do fasted cardio, I choose to drink coffee or tea before my workout. Green tea before a workout is especially useful, and often I will take some CBD oil as well. According to a study on the effects of taking green tea extract before sprinting that was published by the Journal of Exercise Nutrition & Biochemistry,

“Green tea significantly increased resting and post-exercise fat oxidation and also elevated plasma glycerol and epinephrine levels during and after interval sprinting.”

Combining caffeine and CBD oil is an excellent way to put your body in an ideal position to get the most out of your workout.

If you do this, you will burn as much fat as possible!

How to Do a Proper Warm-Up for Running Sprints

Before we get to your weight loss workouts, let’s make sure that we properly prepare our bodies. Always do a proper warm-up first!

At the minimum, all you need to do is 10 to 15 minutes of agility ladder work or jump roping and your body will be ready to go for your sprint workout.

The agility ladder is useful because it is portable and efficient. You can mix around different agility ladder exercises however you want, but the key is to break a sweat and warm your body for a workout! If you don’t have an agility ladder, this is the one I use:

Last update on 2023-02-08 / I earn a commission if you make a purchase at no additional cost to you. / Thank you for your support!

Jump rope workouts are also useful because they are simple and effective. If you don’t have a jump rope, I suggest a RX Smart Gear jump rope like this one:

Last update on 2023-02-08 / I earn a commission if you make a purchase at no additional cost to you. / Thank you for your support!

A much more complex warm-up including resistance bands and dynamic warm-up movements can make your workout even more effective.

As I have said many times before, performing 20-30 minutes of vinyasa yoga is probably the best warm-up you could do.

Especially if you decide to do a morning workout, make sure your muscles are properly warmed up!

Don’t overlook this part of the workout, or you possibly could be injured. I have suffered many injuries throughout my career, and you don’t want to deal with any of the health issues I have had from sports! I can’t say any of my injuries are due to improperly warming my body, but regardless you don’t want to deal with the injuries I have had!

The 5 Best Sprint Workouts for Weight Loss

the best sprint workouts for fat loss

Now that you understand why we are going to be running sprints, check out my favorite workouts!


Simply put, you will run ten 100 meter sprints, at about 95% of your maximum speed. After you complete your sprint, walk back to the starting point.

I normally use this routine in my off-season workout program towards the end of my summer (my off-season time). Although I said to start with ten of these sprints, there is nothing wrong with starting with less.

After doing this workout a few times, I begin to add more sprints to the workout session in multiples of 2. The highest I ever worked up to was 25 in a workout session.

This is a simple sprinting workout that doesn’t require you to time yourself, just run as close to maximum speed as possible- without risking overexertion.

Your body will show you the results!

“Poliquin Sprints”

I’m not sure if the famed strength and conditioning coach Charles Poliquin invented this routine, but I found it on his website 7-8 years ago and have been using it ever since.

Here is the workout:

  • 400-meter sprint – 4-minute rest
  • 300-meter sprint – 3-minute rest
  • 200-meter sprint – 2-minute rest
  • 100-meter sprint – Finish

This workout was determined through research that showed running sprints in this order was substantially more effective than the opposite.

By decreasing the running distance and rest time, the body can push itself harder and create a greater hormonal impact.

If you want to lose weight, this sprint workout is perfect for you!

NFL 300 Yard Shuttle

The NFL conditioning test is a 300-yard shuttle on a 50-yard course.

Running one set of the 300-yard shuttle is an excellent work out on its own but running three of them is even better!

Limit your rest time to 3 minutes in between each shuttle run and see if you can break 1 minute on each 300-yard shuttle!

This is definitely one of those workouts which will completely gas your legs!

20 20s

I’ll be honest, I absolutely hate 20 20s. This is not a conventional sprint workout, and it is intense!

The goal is to run 20 “suicides” on a basketball court in 20 minutes.

You will run 1 suicide every minute on the minute for 20 minutes straight. However, the key is that you must make each run under 40 seconds, with the remainder of the minute to rest.

Want to be in physical condition as a professional basketball player?

This is a great workout to start with!

To run one “suicide” on a basketball court, the order is:

  • Baseline – Nearest Free Throw Line (and back)
  • Baseline – Half Court (and back)
  • Baseline – Further Free Throw Line (and back)
  • Baseline – Baseline (and back)

This workout is going to exhaust your legs like you never could have thought!

Running Stairs or Hill Sprints

Not only are running stairs or hill sprints great sprint workouts themselves, but they will also help you perform better in your other sprint workouts as well.

For starters, you are able to develop your muscle fibers more through hill running because you will lift your knees higher when you are running up hills.

Running stairs work very similar to hills in this manner, but the muscles worked are slightly different. Hill running works the muscles which translates to running on flat ground nearly identically, while stairs place more emphasis on the calf muscles and your quadriceps.

Concluding Thoughts – The Best Sprinting Workouts for Weight Loss

As you can see, choosing to run sprinting workouts to lose weight is an excellent idea. Make sure you perform a proper warm-up because you certainly don’t want any injuries.

As long as you are focused and prepare your body properly, I am confident these sprint workouts will help you burn fat and lose weight!

Read Next: Best Cardio Workouts for Weight Loss

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