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Sprint Interval Workouts to burn fat and build speed



You have not really sprinted since the incident with your girlfriend's dad in high school.

Maybe you should start over again: sprinting burns fat and builds up strength and stamina, all without hurting your joints. A one-minute sprint interval in a 10-minute session (including a warm-up, cool, and recovery period between sprints) can bring about the same cardiorespiratory gains as 50 minutes of endurance work, according to a McMaster University study.

And you'll see changes in the mirror, says Danny Mackey of Brooks Beasts Track Club. Improve your speed skills and also help your road race.

The Warmup

With these three exercises, you can work faster than ever imagined.

A Skip

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Jump like a child, but at the beginning keep your left leg straight, stretch yours Stand out and stand high through your left hip as you raise your right knee towards the chest and bend your right foot. Foot lands, legs change A 20 feet, then step 40.

Leg Lock Bridge

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Lie on the back with folded legs, bent knees and lat. Feet. Pull your left knee against your body. This is the beginning. Press down with your right leg until your back and hips are straight and off the ground. Squeeze your buttocks muscles. This is 1 repetition. do 10. Switch sides and repeat.

Hip Hike

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Skip try your next long run and one of these fat burning Sprint sessions.

The Big Short

Get ready to test your stamina in earnest.

  • Sprint 20 yards, then 40, then 60, then 80. Pause 3 minutes, repeat.

    The Lightning Bolt

    remove Eat your inner Usain.

    • Sprint 150 yards, break 6 minutes (yes, really) 1 repetition; do 5.

      Going the Distance

      5K guys, this is for you and your final kick.

      • Sprint 200 meters. Let rest for 4 minutes. This is 1 repetition. do5. Walk 100th Sprint 100.


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