30-Minute Fat-Burning Sprinting Workout

The Rio Olympics are here and every 4 years, track and field is one of the most anticipated sports of the Games. It’s not just the speed, I mean, it’s incredible to watch someone run faster than 10 seconds for 100 metres. But let’s face it, sprinters have the best bodies in all of sports.

And why is that anyway? Yes, these are world-class athletes. But even for the weekend warrior, sprinting is one of the most efficient cardio workouts because you’ll be able torch calories while building lean muscle at the same time. Sprinting works your glutes, abs, back, arms, hamstrings, quads and calves. It’s a total body workout.

The great thing about sprinting is you don’t have to run at full speed to perform a quality workout. In fact, I always advise against doing sprints at more than 75% effort to help avoid injuries. Unless you’re an athlete, the times that you find yourself running full speed are few and far between. A pulled hamstring or strained groin are legitimate concerns in regard to sprint workouts, which is why lots of all-out efforts are unnecessary for training purposes.

Yes, sprinting will help you burn fat and get you cut, but it’ll also improve your metabolism and increase your endurance, making it easier to handle longer training sessions. Sprint training is also free. You don’t need a gym membership or a personal trainer. All you need is some space and a pair of trainers.

RELATED: Are You Tough Enough For This Crazy HIIT Workout?

For the purposes of this extreme fat burner, we’re going to add in burpees. Don’t all groan at once. This workout is a gasser, which means be prepared to get uncomfortable. Burpees, like sprints, are a total-body, bodyweight workout that you can perform anywhere. They boost strength and endurance and they are a dynamic move that make you more agile and more mobile. Tacking burpees onto the end of each sprint interval in the following routine is going to keep your heart rate pumping while taxing your arms and legs just a little more before each sprint.

This sprint-burpees workout is not easy but it is a high impact, full-body workout that will leave you burning calories long after you’ve stopped breathing heavy. Aim to complete this session in 30 to 35 minutes and bid farewell to about 700 unwanted calories. Add this routine to your program three times a week.

Note: Unless you’re a competitive sprinter, do not ever do these at full-speed. Compete all sprints at 50-70% effort.

How to perform a burpee: Start in the standing position. Drop into a squat position with your hands on the ground in front. Kick your feet back into push-up position and then jump the feet back in to return to the squat stance. Then jump straight up with your arms over your head.

Monday

10 x 40-metre sprints: After each 40-metre sprint, walk back to the start and complete five burpees before starting your next sprint. You should complete 50 total burpees.

Wednesday

12 x 60-metre sprints: After each 60-metre sprint, walk back to the start and complete five burpees before starting your next sprint. You should complete 60 total burpees.

Friday

12 x 100-metre sprints: After each 100-metre sprint, walk back to the start complete five burpees. You should complete 60 total burpees.

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