By far, one of my favorite workouts to do are sprints. Besides being the panacea of workouts, sprints are a HIIT (high-intensity interval training), cardio, muscle building workout that will crank your metabolism to the highest level. Unlike jogging, that actually burns through muscle after around 20 minutes and stops burning any fat as soon as you’re done, sprints create a burn in your body that lasts for 72 hours. That’s 72 hours of burning fat at a very high level. Starting to understand the awesomeness?

Sprints are performed at an all-out run, in intervals of 15 to 30 seconds, with a rest that can be anywhere from 30 seconds to two and a half minutes. You can sprint for 30 seconds, rest for 30 seconds. You can sprint for 15, rest for 45, you can even sprint for 45 and rest for 2 minutes, challenging. You can also ditch the time, run 100 meters and walk or jog back. Rest can be a slow walk back to your starting point or a dead stop, usually the case if you’re on a treadmill. The point is, give it your all and you’re sure to get great results.

You’re definitely not confined to the track when you’re ready to sprint. Sprints can be done on a treadmill, I prefer an incline for added resistance, a row machine, the stairmaster is my fave but should you try it be very careful, with a prowler, or on a football field if you’ve got knee issues. A stationary bike is good too, however, like the row machine you’re in a seated position and not getting your full range of motion in your hip flexors. There’s a small risk of sciatic nerve pain because of this. So do those sparingly. Other than that, go for any of these suggestions.

6-8 sprints 3-4 times per week can have you in tip-top shape in no time. And should you find yourself with no time to workout, sprints are great because they take exactly no time to perform for a big return. What more can you ask for fro a panacea workout? Be safe, and give it a go!

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