7 Best Sprint Workout You Can Do To Burn Fat and Lose Weight Quickly

sprint workout
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Sprint workout is an excellent way you can do to burn tons of calories, build muscles and lose weight quickly.

Sprint workout is also a great addition to your usual cardio and resistance workout.

Besides, running long slow distance day-in and day-out can be quite boring, you can spice things up by incorporating sprint workout to burn extra calories and lose weight quickly.

If you are short on time or don’t have much time to workout, you can do some short sprints and still reap the benefits of sprinting.

Do these 7 best sprint workout to burn fat and lose weight quickly:

1. Short Sprints

Short sprints are basically sprints done at near maximum speed, for a short duration/distance.

For example, sprinting 30m at near max speed. Sounds easy and not challenging…?

It it tough and challenging if you sprint properly with every repeats.

It is not about how many repeats you can do, it is about how how many you can do with the same sprint effort before you are too fatigue.

It is not necessary to sprint max speed from the get-go, you can start out slowly and increase speed as you sprint to the end. Strive to sprint relax, don’t tighten up yourself so much that you run like a robot.

You can do this workout at a running track or any open area that’s safe to sprint. Chose your desired workout plan stated below and mark the ground for the desired distance.

You can do this sprint workout either once or twice a week, make sure you have at least 72 hours rest between each sprint workout.

A short sprint sample workout routine:
Written as reps x sets x distance, intensity, rest duration.

  1. 4x4x40m @ 90%, walk back rest, 2 mins set rest.
  2. 3x4x60m @ 90%, walk back rest, 4 mins set rest.
  3. 2x4x80m @ 90%. walk back rest, 6 mins set rest.
  4. 3x3x100m @ 90%, walk back rest, 10 mins set rest.

2. Medium Sprints

Medium sprints are sprints that’s beyond 100m – getting tougher and further eh… Yes, this is to further tax your body to its limits. And no you don’t need to sprint all-out for this workout.

You can do this even without doing the short sprint workout, both are different. You can even try both types of workout and feel it for yourself.

The main difference between the short and medium sprints workout is the speed intensity.

sprint workout

Medium sprints is to focus on improving your speed endurance and burn even more calories since you have to sustain your speed for a longer duration.

A medium sprint sample workout routine:
Written as reps x sets x distance, intensity, rest duration.

  1. 4x2x80m @ 90%, walk back rest, 6 mins set rest.
  2. 3x3x120m @ 90%, walk back rest, 8 mins set rest.
  3. 2x3x150m @ 90%, walk back rest, 10 mins set rest.
  4. 3x2x200m @ 90%, walk back rest, 12 mins set rest.

3. Long Sprints

Long sprints is also known as the booty-wrenching workout because your booty gonna burn while doing this sprint workout.

Your legs may burn and you may pant hard for air, don’t worry, it is normal. The burning sensation in your legs is due to the lactic acid accumulation while you were sprinting.

When you are sprinting, your muscles don’t require oxygen to provide energy for your muscles, this is called anerobic training.

During a long sprint, you are sustaining the sprint beyond your body’s capabilities to remove lactic acid quick enough.

Therefore, you’ll start to feel mild burning sensation and as lactic acid accumulates, the burning sensation gets worse.

A long sprint sample workout routine:
Written as reps x sets x distance, intensity, rest duration.

  1. 6–10 reps, 150–200m @ 90%, 10 mins rest.
  2. 4–8 reps, 250–300m @ 90%, 12 mins rest.
  3. 2–6 reps, 350–500m @ 90%, 15 mins rest.
  4. 1–4 reps, 450–600m @ 90%, 15-20 mins rest.

The rest time looks damn long, but trust me, when you are extremely fatigue with burning legs, then you want it to be longer. No longer rest, strictly what I stated.

If you can do this long sprints workout with less rest or more reps than what I have stated, then it means you are not even sprinting 90%

That % is not effort, it is % of your fastest sprint timing of that set distance.

For example, you can sprint 200m all-out in 30 seconds… Sprinting 90% will then be 33 seconds…

So of course, you need to know your max speed timing for each distance stated above before you can calculate the speed intensity % of your run.

Note: If you are feeling breathlessness, wheezing, burning throat or burning lungs while sprinting, do seek medical assistance immediately!

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4. Interval Sprints

Interval sprints is a type of sprint workout whereby you have a bout of maximum short sprint followed by a bout of longer rest – usually walking or jogging as rest.

sprint workout

This workout is different from the other sprints, you won’t be tired, you will be dead tired – literally.

An interval sprint sample workout routine:

  1. Sprint 30 meters, walk/jog 90 meters.
  2. Sprint 50 meters, walk/jog 150 meters.
  3. Sprint 100 meters, walk/jog 300 meters.
  4. Sprint 150 meters, walk/jog 450 meters.
  5. Sprint 200 meters, walk/jog 600 meters.


  1. Sprint 50 meters, walk/jog 50 meters.
  2. Sprint 100 meters, walk/jog 100 meters.
  3. Sprint 150 meters, walk/jog 150 meters.
  4. Sprint 200 meters, walk/jog 200 meters.

These workout are high intensity interval sprints, you can walk or jog longer distance if needed.

By the way, don’t choose all the workout, choose one desired workout stated above and then do it until fatigued, then you are done for the day.

For example, you can choose to sprint 150 meters, walk/jog 450 meters, then do this one workout until fatigued.

5. Uphill Sprints

It is time for the dreaded uphill sprints! You see a hill and your legs suddenly become so heavy and you are reluctant to run…

Everyone feels the same thing! Uphill sprints is one of the best workout to burn even more calories, build muscles, improve cardio and lose weight quickly.

hill sprint workout

However, not everyone has access to a hill or slope. If you have one, then great…

You can do hill runs, but take extra precaution. Hill runs are extremely tough and challenging; the risk of injuries is also very high.

Are you gonna avoid uphill sprints just because it is tough? No! Then let’s get started!

An uphill sprints sample workout routine:

  1. 8–12 reps up a moderate slope/hill of 80–150m @ 90%, walk down rest.
  2. 6–10 reps up a moderate slope/hill of 150–250m @ 90%, walk down rest.

Good luck! It is tough, challenging and tiring, but that’s what make you lose weight quickly!

6. Special Sprints

I call this the special sprints workout because it is not for the weak (you!) nor beginner. It is so tough, that just by looking at the workout you feel the pain.

A special sprints sample workout routine:

  1. 10–15 reps, 400m @ 90%, 1 mins rest.
  2. 15 reps, 300m @ 90%, 45 secs rest.
  3. 20 reps, 200m @ 90% 30 secs rest.

Brutal, tough and challenging!

You can give it a try (better don’t), but you won’t get to finish the workout anyway. It is extremely challenging and it burns a lot!

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7. Sprint Drills

Ah ha! So you thought sprint workout means that you are sprinting only…

Nope! These sprint drills is to help you familiarise yourself with sprinting mechanics and to improve your running form and technique.

Sprint drills also improve muscle strength, power and can be used to work sprint-specific speed.

No, no… You are not doing sprint drills to be a sprinter, you can do sprint drills as a workout to lose weight quickly too!

sprint workout

You can do all these sprint drills, but choose either bounding or high skips – don’t do both at once in the same workout session.

Do each drill for 10-20 meters, turn around and repeat back to the starting line – this count as 1 rep only. Do each drills for 4-6 repetitions.

Sprint drills sample workout routine:

  1. A skips.
  2. B skips.
  3. High knees drill.
  4. Bounding.
  5. High skips.

A and B skips is mainly to help you familiarise with the movement of sprinting. Form, technique and relaxation is important when doing this drill.

Here is a video of A and B skips:

The goal of the high knees drill is to drive your knee up to parallel to the ground, not as high as you can.

Put more emphasis on high cadence and short strides, landing underneath your hips.

Here is a video of high knees drill:

Bounding is a drill that you “hop” with an exaggerated stride length to cover more ground and as soon as you land, you bound again and continuously for the desired distance.

This is an extremely high impact drill, if you have any pain or difficulties, stop immediately. You can do the high skips instead.

Here is a video of bounding drill:

If you can’t do bounding, you can opt to do high skips instead… High skips is essentially skipping with each leg as high as possible.

Here is a video of high skips drill:

Proper Warm Up Prior to Sprint Workout!!

Before you begin any of the sprint workout stated above, make sure you warm up properly!

A proper warm up session is extremely important to get your muscles ready to do the workout and to reduce the risk of injuries.

However, don’t misunderstand between warm up and stretching!

For stretching there are two types:

  • Static stretching.
  • Dynamic stretching.

And then you have different types of warm up for your physical activity:

  • General warm up.
  • Specific warm up.
static stretching

I will explain on the types of stretching first.

For static stretching, this requires stretching your muscles and holding it in that position for a certain duration (refer to the picture above).

For dynamic stretching, this requires movement through your joint range of motion (refer to the picture below).

dynamic stretching before running

Besides, it is better to do dynamic stretching instead of static stretching prior to running because you are moving through a range of motion similar to your physical activity and not being in a static position.

However, these are types of stretching and aren’t actually warm up.

If you want to warm up, there’s two ways and both must be done, i.e., general warm up and specific warm up.

The picture below is an example of general warm up:

general warm up for runners

Here is the purpose of both types of warm up:

  • The purpose of general warm up is to increase your heart rate and and breathing rate to increase blood flow and ready the muscles for any activity or sports.
  • The purpose of specific warm up is to prepare your body and muscles to the specific type of activity or sports.

So you are done with general warm up, now you have to do specific warm up.

For sprint workout warm up, a specific warm up would be slow-start to fast sprint, gradually picking up the pace the more you do until you are ready.

runner sunset

Or another example; a sprint specific warm up would be sprinting 20m, 30m, 40m, 60m @ 80% speed (not all-out).

This allows your muscles to be well prepared and ready to sprint all-out.

These specific warm up is to allow your muscles to be really prepared for the specific sports or activity you are going to do and it is crucial to do it only after your general warm up and not before.

Lastly, don’t confuse between types of stretching and types of warm up. Both are different and serve a different purpose with a different outcome.

Proper Cooldown After Sprint Workout!!

Soooo, now you are done with your run and you need to cooldown. The best way to cooldown is to either walk/jog for another 10 minutes after your workout.

Once you are done with walking/jogging for 10 mins, you can start doing whole body static stretching and you are ready to go home.

Here is a video of full body static stretching for runners:

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