Burn More Fat by Sprinting!


As we all know, no one really enjoys spending hours at the gym jogging or walking on a treadmill to burn off excess fat. Wouldn’t it be easier to just have some way off shedding off that weight in 20 min or less?

Sprinting or high-intensity movement is starting to become one of the most popular ways to achieve that beach ready body. Let?s look at how it works and why low intensity cardio just doesn’t compare.

Your body’s two main sources of energy are carbohydrates and fat. Primarily the body will utilize carbs in the form of glucose, available energy in the bloodstream, and glycogen, available energy stored within the muscles. After carbohydrate levels begin to decrease due to metabolic processes the body turns to burning fat as the secondary source for energy. However, one system is never truly utilized by itself, its usually a combination of both, just at different extremes. The one downside to burning fat for energy is that it’s limited in how much energy can be produced at a given time, certainly not enough to sprint.

So why is sprinting more effective than the traditional jog? Research finds that a light jog for an hour may burn approximately 300 calories. Due to the exercise being low-intensity, 160-190 calories may come from fat. However, sprinting for 20 min may require approximately 600 calories and despite the primary source of energy being carbs, your body will still burn about 220-250 calories from fat. It even gets better!  High intensity exercise or sprints in this case will require significant amounts of additionally calories to allow your body the energy to repair and rebuild itself. Which means yes! Your even working on building up those legs at the same time.

So not to twist anyone’s arm about trying out sprinting but your working out for a fraction of the time while burning more calories and fat while beefing up those legs. Now keep in mind, this may sound easy and too good to be true, but the reality is to achieve those result your looking for in those 20 min, you MUST PUSH HARD! The first time I started sprinting with track and field I felt like I was either gonna hit the deck or loose today’s lunch. So speaking from experience, slowly work your way up to nearly 90% to 95% full exertion while sprinting or else your first workout may be your last!

Before starting any sprint workout, go for a light jog for about 5 -10 min to warm up, then perform the following exercises to ensure your body is actively stretched and prepared for explosive movement.

Lunges – 20m x4 (Take a big step forward and drop back knee to ground, repeat for next side)

Butt Kicks – 20m x4 (While jogging, kick heel up to butt)

High Knees – 20m x4 (While jogging, bring up knees as high as you can)

Here’s your beginner routine!

4 Sprints of 20 sec’s, 90 sec’s rest in between

For an intermediate level

6 Sprints of 30 sec’s, 90 sec’s rest in between or 6 Sprints of 60 sec’s, 180 sec’s rest in between

Advanced Level

10 Sprints of 30 sec’s, 90 sec’s rest in between or 10 Sprints of 60 sec’s, 180 sec’s rest in between

img_0615retouch_3Submittted by: Jesse Sheridan. Jesse is an independent trainer in Vancouver. He’s worked with a variety of clientelel ranging from athletes to actors. By utilizing the latest research in exercise science to develop a fun and challenging workout routine, he can help you reach your goals quickly and safely. To get a hold of him, feel free to call at 604-505-9833 or email at [email protected]

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  • Timothy

    Awesome article Jesse! I couldn’t agree more treadmills = boredom. Get outisde and play!