The type of cardio for fat loss AND muscle building...

Cardio is not everyone's favorite thing to do, but there's a type of cardio workout worth trying. It's fun, short, improves body composition, and even strengthens your muscles – sprinting!

Before you consider adding sprinting to your routine, let's learn the benefits of sprinting:

Burns Extra Fat

Sprinting is a high intensity workout that burns tons of calories and fat, more than jogging or running, making it a favorite for those who are looking to maintain a healthy weight.

Bonus, your body will continue to burn calories after the workout as you improve your metabolism.

Improves Cardiovascular Health

Sprinting gets your heart and lungs working harder, improving your oxygen distribution and everything else that gets carried through the blood, like water and necessary nutrients, helping regulate other health aspects such as blood sugar.

Strengthens Your Bones & Muscles

Building muscle is also something that sprinting is great for and it can help build bigger and stronger legs! It's a demanding exercise for your legs, helping you build new lean muscle, as well as a stronger core that keeps your balance during your workout.

Improves Body Composition

With the combo of muscle gain and fat loss, sprinting can make you stronger and leaner!

Are you convinced?

Well let's talk about how to approach sprinting.

Warm Up Always warm up so you're prepped for the high intensity. Lunges in all directions and a jog or high knees are great options. Sprinting & Active Recovery: 30 seconds on // 60 seconds off Start off with a 30 second sprint at 70-80% of your effort. Follow it up with an active recovery, which means don't just stand still. Walk or jog as your active recovery.

Hint - you can also do sprints through biking / swimming / jump rope - all with same concept of short bursts of high intensity

Cool Down

After your workout, don’t just stop and lay down to rest. Your muscles are fired up due to the intensity of the routine, and you need to properly cool down to avoid having any tense muscles after. Take a few minutes to walk it off, and then finish with some full body stretching.

Follow the Running Plan or Sprinting Plan on the Steadfast Fit App to start sprinting today!

Steadfast Fit App Run Plan

Or try out this short sprint workout:

1. Warm Up

2. 30 Second Sprint (80% intensity)

3. 60 Second Active Recovery

4. Repeat

5. Cool Down After 15 minutes