Sprint Training Builds Legs, Glutes, Abs, And Burns Fat… Fast!

How many times have we seen a track meet where there were sprinters competing and we were amazed on how sculpted their legs and abs were. Well this doesn’t happen by just waking up and stepping on a track. The reason behind this is the incredible training that is involved in becoming a proficient sprinter.

Sprinting is one of the most explosive and amazing workouts you could ever do. As a matter of fact, it is gaining a lot of popularity right now among celebrities who workout to stay in great shape.

The specific body parts that sprinting targets are the butt, hips, hamstrings, quads, calves and abs. It is a complete body workout and can be done outside the gym in any local park or track.

The Benefits Of Sprinting

Sprinting is great for fat loss and it increases your metabolic rate for several days. High intensity sprinting will burn calories long after your workout is complete. It is an exercise that can be done by men or women. In fact, many fitness and figure competitors incorporate sprinting in their training because of how positive the results are in building a lean long lengthening muscle.

Sprinting is arguably the best way to firm your legs and butt without incorporating resistance training. Don’t get me wrong, doing squats, lunges and hack squats are also great ways to train your legs. But sprinting is the best alternative to these leg exercises.

Train to be a faster sprinter
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Let’s be honest with ourselves, we all get bored sometimes and going to the gym every day and lifting the same weights and doing the same exercises is no different.

The day you get bored and feel your workout is too monotonous is probably the day you need to change things up. The best way to change your workout is to try sprinting and see if this change can help you.

Sprinting Workout

Before you start to sprint you want to jog a lap around the track to get your legs and body warmed up. After doing that you want to make sure you’ve stretched those quads and hamstrings before sprinting.

If you fail to stretch those specific areas you definitely can be susceptible to injury because of the high impact of the training. After 10 minutes of stretching you should be warmed up to start your workout.

For beginners, it is advisable to start sprinting at 50% speed until you feel comfortable and gradually increase your speed after every sprint. A typical sprinting workout that any average person should be able to do is 6-10 100-meter dashes. Each 100-meter dash can be done at any speed.

After each 100-meter dash, you should walk back to the line slowly; your rest between each sprint is your walk back to the starting line. When you get to the line if you are still fatigued then rest a minute or two before starting again.

After completing this workout your legs will be incredibly pumped and your abs will feel worked. Matter of fact, it will feel like you just finished doing a serious squat or leg press workout.

Remember that every time you lift you lift your leg in the air. When you’re sprinting you also work your abs. A world-class sprinter covers 100 meters in about 44 to 47 steps and the average person would probably cover that distance in about 57 to 60 steps. So think about this: you’ve just worked your abs in one 100 meter sprint 57 to 60 times.

That’s incredible since most people don’t do that many sit-ups in one set or even an entire workout. You should be able to finish this sprinting workout in about 30 to 40 minutes.

Sprint Workout


It is important when you’re done with your workout to warm down (to prevent cramps) which will break up the lactic acid in your legs. If you can incorporate sprinting in your weekly workouts then you will:

  • Burn fat rapidly
  • Work your abs
  • Increase your metabolic rate
  • Build your legs and glutes


Samantha Anderson
Samantha Anderson

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