One of the most beneficial activities out there — sprints! Sprints are tough, but their benefits are well worth the struggle. It doesn’t matter if you’re trying to get faster, leaner, or stronger, sprints are beneficial for anyone looking to improve their fitness level. In this video, we highlight some of the main benefits you will receive from sprinting, such as:

  1. Sprinting induces EPOC (excess post-exercise oxygen consumption). EPOC is a measurably increased rate of oxygen intake following strenuous activity, intended to erase the body’s oxygen deficit. Simply put, this means that even after you’ve completed your workout, you are still burning calories. EPOC is achieved through high intensity exercises, even when done in short bouts like HIIT (high intensity interval training). Sprints are one of the best HIIT exercises out there. More calories burned = a leaner look!
  2. Sprinting leads to changes in the muscle cells that eventually allow you to work harder for longer periods of time. They increase your ANABOLIC THRESHOLD!
  3. Sprinting increases protein synthesis by putting intense stress on the muscles and releasing hormones that aid in muscle growth (e.g. testosterone and growth hormone).
  4. Sprinting will also increase the production of a concentration of enzymes that will improve phosphate metabolism. Improvements in phosphate metabolism lead to a more efficient and effective ATP-phosphocreatine system, one of our bodies’ primary energy sources.
  5. Sprinting will improve your overall physique from an aesthetic standpoint. Your lower body will look more muscular, your core muscles will pop more, and you will achieve amazing weight loss results if you are pairing your efforts with healthy eating habits.

Here are some HIIT cardio examples:

HIIT Cardio Treadmill

Stairmaster for 20 seconds or run on a treadmill uphill for 15 seconds; rest time 30 seconds. 12-15 cycles.

HIIT Cardio Treadmill

Run on a treadmill (manual running) for 15 seconds; rest time 45 seconds. 12-15 cycles.


HIIT Cardio Battle Rope

Rowing machine for 20 seconds or battle rope for 15 seconds; rest time 45 seconds. 10-12 cycles.

HIIT Cardio Bike

Stationary Bike Sprint for 20 seconds or Mountain Climbers for 20 seconds; rest time 40 seconds. 12-15 cycles.