Are you looking to lose fat and gain muscle without spending hours at the gym? Science suggests that all it may take is seven minutes per day, seriously. Sprinting, the most underrated workout from your high school days, is making a big comeback. Here's how a short, intense exercise can quickly reshape your body.
Sprinting for just 7 minutes per day can help you burn fat, build muscle, and increase metabolism. Intentional nutrition and strength training are essential for success, but sprinting is another hidden weapon that should be in your toolbox.
According to Hayley Akradi, CPT, a certified personal trainer at Life Time and the creator of the Body Blueprint Program, a sprint is defined as an all-out, maximal effort run over a brief period of time. "That entails pushing to roughly 90 to 100 percent of your maximum speed for 10 to 30 seconds in practice," she says.
Even if you haven't done a sprint since gym class in high school, it's still worthwhile to put on your running shoes. In addition to increasing cardiovascular endurance, an increasing amount of research indicates that these high-intensity intervals are a key strategy for altering your body's fat-to-muscle ratio, as per a report by Women's Health.
It's not just about how fast you run; it's also about how hard you run. If you run at 90–100% of your top effort for 10 to 30 seconds, your body has to use a lot of energy in a short amount of time. That level of effort burns more calories than walking, jogging, or even HIIT workouts.
Studies have shown that sprinting can help you lose almost 40% more body fat than regular high-intensity interval training. Also, it takes 60% less time. That means you can lose more fat in less time working out, which is great for people who are busy or want to get the most out of their workouts, as per a report by Women's Health.
Experts claim that this high-intensity exercise stimulates fat-burning hormones, increases post-workout calorie burn, and strengthens muscles such as glutes and hamstrings. Sprinting, when combined with proper nutrition, can be an effective tool for body composition change.
Sprinting not only helps you lose fat, but it also speeds up your metabolism for hours after your workout. Sprinting raises your body's excess post-exercise oxygen consumption (EPOC), which means that even when you're resting, your body is still burning calories.
It also builds muscle over time, especially in people who are new to resistance training. That's because your glutes, hamstrings, quads, and core power the explosive movement that happens when you sprint. The extra muscle raises your resting metabolic rate, which helps you burn more calories all day long, even when you're not working out, as per a report by Women's Health.
ALSO READ: Jennifer Garner’s closeness with Ryan Reynolds has Ben Affleck feeling uncomfortable
When you sprint, almost all of your muscles work, but your glutes and hamstrings do the most work. This is why sprinting is such a good way to change the way your body looks.
Studies also show that it releases strong hormones that help burn fat, such as testosterone, adrenaline, and human growth hormone.
Sprinting is also a natural way to add to strength training. It builds fast-twitch muscle fibers, which are what give you explosive power and quick bursts of strength. These fibers also help keep your muscles strong as you get older and improve your overall athletic performance, as per a report by Women's Health.
Yes. Sprint intervals burn more calories in less time than HIIT and promote fat burning even after the workout is completed.
Does sprinting help you build muscle?
Absolutely. It activates fast-twitch muscle fibers, which aids in the maintenance or development of lean muscle, particularly among beginners.
Sprinting for just 7 minutes per day can help you burn fat, build muscle, and increase metabolism. Intentional nutrition and strength training are essential for success, but sprinting is another hidden weapon that should be in your toolbox.
According to Hayley Akradi, CPT, a certified personal trainer at Life Time and the creator of the Body Blueprint Program, a sprint is defined as an all-out, maximal effort run over a brief period of time. "That entails pushing to roughly 90 to 100 percent of your maximum speed for 10 to 30 seconds in practice," she says.
Even if you haven't done a sprint since gym class in high school, it's still worthwhile to put on your running shoes. In addition to increasing cardiovascular endurance, an increasing amount of research indicates that these high-intensity intervals are a key strategy for altering your body's fat-to-muscle ratio, as per a report by Women's Health.
How does sprinting really help you lose weight?
It's not just about how fast you run; it's also about how hard you run. If you run at 90–100% of your top effort for 10 to 30 seconds, your body has to use a lot of energy in a short amount of time. That level of effort burns more calories than walking, jogging, or even HIIT workouts.
Studies have shown that sprinting can help you lose almost 40% more body fat than regular high-intensity interval training. Also, it takes 60% less time. That means you can lose more fat in less time working out, which is great for people who are busy or want to get the most out of their workouts, as per a report by Women's Health.
Experts claim that this high-intensity exercise stimulates fat-burning hormones, increases post-workout calorie burn, and strengthens muscles such as glutes and hamstrings. Sprinting, when combined with proper nutrition, can be an effective tool for body composition change.
Can sprinting take the place of going to the gym or doing cardio?
Sprinting not only helps you lose fat, but it also speeds up your metabolism for hours after your workout. Sprinting raises your body's excess post-exercise oxygen consumption (EPOC), which means that even when you're resting, your body is still burning calories.
It also builds muscle over time, especially in people who are new to resistance training. That's because your glutes, hamstrings, quads, and core power the explosive movement that happens when you sprint. The extra muscle raises your resting metabolic rate, which helps you burn more calories all day long, even when you're not working out, as per a report by Women's Health.
ALSO READ: Jennifer Garner’s closeness with Ryan Reynolds has Ben Affleck feeling uncomfortable
What muscles does sprinting work the most?
When you sprint, almost all of your muscles work, but your glutes and hamstrings do the most work. This is why sprinting is such a good way to change the way your body looks.
Studies also show that it releases strong hormones that help burn fat, such as testosterone, adrenaline, and human growth hormone.
Sprinting is also a natural way to add to strength training. It builds fast-twitch muscle fibers, which are what give you explosive power and quick bursts of strength. These fibers also help keep your muscles strong as you get older and improve your overall athletic performance, as per a report by Women's Health.
FAQs
Can sprinting really help you lose fat in just 7 minutes a day?Yes. Sprint intervals burn more calories in less time than HIIT and promote fat burning even after the workout is completed.
Does sprinting help you build muscle?
Absolutely. It activates fast-twitch muscle fibers, which aids in the maintenance or development of lean muscle, particularly among beginners.
