Alright so now you have your walking regimene in place from last week. Whats next? Well, a great next step is to incorporate some sprinting into your exercise routine one to two times per week.
There are a lot of different sprinting and HIIT (High Intensity Interval Training) protocols out there but the bottom line is that they mostly all work in one way or another so don’t get bogged down in the details of which program to do as a lot of people end up doing.
Sprinting provides all sorts of benefits:
1. It does not require any special equipment.
2. It is excellent for fat loss.
3. It is great for your heart and cardiovascular system
4. You will actually be firming and toning those leg and butt muscles while doing it! Oo lala.
5. It is much shorter and easier to motivate for a sprint session than a long drawn out jog or cardio session.
6. It is just as effective or more effective than a long drawn out cardio session.
There are additional benefits of course, but those should get you started.
Try to incorporate a 10-15 minute sprint session 1-2 times per week. There are a couple different ways that I recommend starting out for beginners. Find what works best for you.
Option #1: Run as fast and hard as you can for 20 seconds then jog or walk for 10 or 20 seconds then run as fast as you can again for 20 seconds… etc. This is a great method if you are out at a track or want to cover some ground during your run for a change of scenery.
Option #2: Run as fast as you can for 20 seconds then stop and rest for 10 seconds then run as fast as you can the other way for 20 seconds then rest for 10 seconds and run back the other way as fast as you can for 20 seconds…. etc. Always try to get back to where you started on the previous run.
Option #3: If these prove too easy for you or you want to switch things up then you can find a set of stairs (even indoors for cold weather) or a nice steep hill. Sprint up the stairs or hill as fast as you can then walk back down then sprint up again etc. This is a killer workout!
For the more advanced exerciser:
Turn the entire session into one of your workouts! This is my actual winter sprinting routine for the cold. When it warms up I will move from the stairs to a nearby hill outside. Complete the following in a 30 minute time frame.
1. Wear a 50# weight vest and sprint up stairs 25-30 times. Rest is walking down stairs then sprint right back up immediately. 15-20 of the sprints I hit every single stair, no skipping! The next 10 sprints, I run up the stairs as fast as I possible can, skipping stairs is ok.
2. Circuit: 100 twirls with a jump rope immediately to plyo stair jumps (Jump from standing to every 3rd stair with both feet all the way to the top) immediately to a front plank.
3. Circuit: 100 twirls with a jump rope immediately to plyo stair jumps immediately to a left side plank.
4. Circuit: 100 twirls with a jump rope immediately to plyo stair jumps immediately to a right side plank.
5. Circuit: 100 twirls with a jump rope immediately to plyo stair jumps immediately to a front plank.
6. Finish workout with 1 set deadlifts 8-12 reps heavy and hard and 1 set HPC&P 8-12 reps heavy and hard. I usually finish all of my workouts in this manner to help illicit hormone response.
Additional sprinting information courtesy Mark’s Daily Apple:
MDA on Tabata Sprints
Mark’s Beach Sprints
So what are you waiting for? Get out there and get sprinting!