5 Reasons You Should Be Sprinting

5 Reasons You Should Be Sprinting

One of the best exercises you could be doing is sprinting.

In a world full of fitness centers, cardio theatres and endless rows of treadmills and TV’s we have forgotten the most basic and effective exercise of them all and that’s sprinting.

At my gym Heavyweights Training Center we make sprinting and sprint variations the backbone of our athletic and fat loss training.  Bottom line sprinting rocks and everyone should be sprinting or doing a variation of sprinting.

We get AMAZING results without traditional cardio machines, our fat loss and muscle building results speak for themselves and we do this strength training as the backbone of our training and our “Cardio”  are things like sprints, sleds, pyramids, finishers and more.

We have NO cardio machines at my gym, yet our results are pretty awesome.



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Here Are 5 Reasons That You Should Be Sprinting


1. Sprinting Takes Little To No Equipment

You don’t need a $5000 treadmill to sprint.

You don’t need a treadmill to sprint.

You just need some space and some hard work.

Think about this for a second, when you are a treadmill what’s doing most of the work?

I’ll give you a hint, it’s the big thing that’s plugged into the wall that spins the black thing to make it go faster or slower.  That thing is called a motor (keep in mind I know nothing about motors, I know fitness).

When it comes to sprinting  what do you think is the motor?

It’s your muscles.

Your Muscles = Your Metabolism.

Want to lose fat and build muscle then you need to get your metabolism jacked.

There is nothing to move you forward except hard work and the big muscles like your glutes, hamstrings, quads and shoulders.

Get off the treadmill, start sprinting and turn your body into a motor and ramp up your metabolism.


2. Sprinting Takes Very Little Time

Most people think they need steady state cardio for fat loss.

Cardio generally means getting on an elliptical or a treadmill for 30-60 minutes and repeating 5 days a week.

Steady state cardio can have some benefits BUT.. When it comes to fat loss, building muscle and getting results Sprinting gets results much faster than steady state cardio.

Somewhere along the way a dividing line occurred that “this is cardio” and “this is strength” and I don’t know how or why this happened but it has.

Maybe it was the infusion of big box gyms wanting people to get on their cardio machines, maybe not, but the line has been drawn between cardio and strength.

However If you ever do a set of high reps squats I assure you that your heart is going to pound out of your chest.

Is that cardio?

How about pushing a sled hard for 30 second that will drive your heart rate up and make you gasp for air.

Is that cardio?

One of the BEST “cardio” exercises is sprinting and it takes very little time.

You can get an amazing full body sprint workout in 10-15 minutes max.

With sprinting it’s all about quality over quantity.

Done properly you don’t need a long time for sprint workouts.


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3. Sprinting RULES For Fat Loss

Sprinting will ramp up fat loss fast.

Sprinting is one of the best exercises for fat loss period.  If you want to lose fat and keep fat off then you should be sprinting or doing some type of sprint work.

One of the biggest things you want for fat loss is EPOC.

Excessive Post Oxygen Consumption.

It’s all about the calories you burn the hours AFTER training, not just the ones during training.

The more muscle you have the more calories you burn.

The more EPOC you have post training the more calories (and fat) you burn.

You want to turn your body into a fat burning machine, not burn calories and trade them off for food.

The best athletes I coach eat tons of food because their training at a high level that their body DEMANDS the energy for their workouts.

Sprinting on a treadmill can be ok, but when you sprint without a motor you are propelling your body in space, this is going to burn a ton more calories and make your muscles work even hard.

A great reason that line sprints work so well for improving metabolism and burning fat is the constancy change in direction of moving your body in one direction, then slowing rapidly, chaining direction, and going again.

Short sprints and line sprints work wonders for fat loss, building muscle and overall conditioning.



4. Sprinting Will Make You Feel Awesome 

Sprinting is one of the most naturals things for us to do as humans.

We are designed to sprint.

The placement of the Achilles tendon, the Hamstrings, the Glutes, the shoulders, it’s in our DNA to sprint.

It’s not in our DNA to run on a treadmill or to do an elliptical or stair master.  These are a great start and any exercise is better than no exercise, but for maximum results you want to sprint or get your body moving in space.

Sprinting will cause your body to release “endorphins”, which will make you feel more alert, more happy and overall in a better mood.

Even as little as 2 minutes of sprint training will improve your mood.

This is even better when sprinting outside in the fresh air and getting vitamin D.


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5. Sprinting Will Develop Your Legs & Glutes FAST

Bottom line you will not see many over weight sprinters.

When it comes to learn and muscular legs sprinters hands down take this category.

How much cardio do you think sprinters do?


The average sprint can be anywhere from 10 meters to 100 meters none of which lasts longer than 20 seconds.

Sprinters are some of the leanest athletes yet they do NO steady state cardio.  


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It’s all about speed and strength.

Sprinting works every area of your legs from the calves, hamstrings, glutes, quads and more.

Remember that sprinting takes no fancy equipment, no fancy gadget, no tv screen.

All it takes is a few minutes, some hard work, some sweat and some movement.

Overall sprinting is one of the BEST exercises for getting leaner, building muscle and feeling amazing.

For some great Sprint workouts check out Sprint Conditioning.




I hope you enjoyed this blog post and that it helped you.

If you want to Raise The Bar on your training and results join me at The HeavyWeights Nation and let my programs an coaching help you reach your goals.

Get Started Now, Your First Two Weeks Are On Me.



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  • yasser

    i have controlled mild hypertension and am 50 ys old can i do sprinting . i like it but am afraid it will stress my heart or dilate my ventricle ?