Sprint workout, short and fast bursts of running, is time efficient and produces significant result for fat loss. Studies have shown that sprint workout increases the production of Growth Hormone and the increase in mitochondria size[1]. Mitochondria are the power house in the body’s cells to produce ATP-energy, which leads to a greater metabolic effect and more body fat loss. Sprint training also helps with muscular growth by increasing protein synthesis[2].

How to do Sprint workout?


  1. Whole body warm up exercise to prevent injury (5 -10 minutes): do dynamic stretches, such as arm, leg and back stretches, circle your arms, twist your upper body, add squats and walking, etc.
  2. Light jogging to get ready for intense sprint (5 minutes), if you feel any discomfort such as muscle tightness or joint pain, stop and continue to warm up.
  3. Sprint at 80 percent of maximum intensity for 100 meters.
  4. Slow down by walking at a moderate pace to catch your breath.
  5. Perform your next sprint at 100 percent intensity for 50 meters.
  6. Slow down by walking at a moderate pace to fully recover your breath.
  7. Repeat the cycle again.
  8. Cool down by walking to allow your breathing and heart rate to slow down, and do some stretches to prevent injury.

Workout goal: Perform sprint exercise three times a week with rest between workouts. Slowly build up your strength; start with 2 sprints per workout and try to build up to 4 sprints per workout depending on your physical level. Vary your workout routine every 4-6 weeks, you could try uphill sprints and improve your sprinting speed, etc. It is recommended that you check with your doctor before you perform this high-intensity exercise.

  1. Low-volume high-intensity interval training reduces hyperglycemia and increases muscle mitochondrial capacity in patients with type 2 diabetes. Little JP, et al. J Appl Physiol. 2011 Dec; 111(6):1554-60. doi: 10.1152
  2. Sprint exercise enhances skeletal muscle p70S6k phosphorylation and more so in women than in men. M. Esbjörnsson, et al. Acta Physiologica. 23 JAN 2012. DOI: 10.1111/j.1748-1716.2012.02404.x