Following video is a really simple (it involves 4-5 minute warm-up and then 100m sprints), yet tough & effective sprint workout. This workout doesn’t take too long (25 minutes). However, it’s not for beginners and as discussed in the video, should be accomplished with a coach or buddy to help hold you accountable & to assist with rest intervals. Sprint intervals are great for endurance athletes, because they increase your anaerobic threshold & burn fat/improve your metabolism.

What are Sprint Intervals

Sprint Intervals are intense short bursts of exercise (in this case sprints on a track) with 1:1 or 1:1.5 rest in between each interval.

This type of workout is beneficial for endurance athletes. This is because repeated intervals at a high intensity require the body to use energy more efficiently by increasing the amount of glycogen that can be stored in the muscles.

I like the warm-up routine, because it effectively targets not just muscles throughout your legs, but also your hips, glutes & hamstrings.

Sprint Interval Variations

There are numerous variations of this workout. You can start with the 100m sprints and half way transition to 200m sprints and even longer. Alternatively, complete this workout by time as opposed to distance by sprinting for 20, 30 or even 40 seconds followed by the same amount or 10 – 15 seconds longer rest between. Start with 8 intervals and gradually (weekly) build up to 12 – 14 intervals.

The rest interval is same as the sprint interval, so it’s important to use a watch to time each interval and corresponding rest.

Alternatives to Sprint Intervals for Beginners

If you are completely out of shape, rather than sprinting, start with run-walk intervals. Run at a pace that gets your heart rate going, but don’t over do it on the first interval. Alternate the sprints and walks until you complete 100m. If you are overweight or have a medical condition which limits your intensity, then consider brisk walking in lieu of sprinting.

Cooldown

After you complete the sprints, I highly recommend a 800m to 1600m cool down (light jog) and some light stretching.