Sprint
Accelerate to near-max speed with powerful arm drive and full hip extension, then decelerate safely.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Cardio, Hamstrings
- Equipment
- Bodyweight
- Movement
- Conditioning
Sets and reps
- Intervals: 6 to 10 rounds of 20 to 60 seconds hard with equal or longer easy recovery.
- Steady work: 10 to 30 minutes at a pace you could hold a conversation at.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the cardio, for when the bodyweight is taken or you want a change.
Questions
- What muscles does the Sprint work?
- The Sprint mainly works the cardio and hamstrings.
- What equipment do you need for the Sprint?
- None: it is a bodyweight exercise.
- How many sets and reps of the Sprint?
- Intervals: 6 to 10 rounds of 20 to 60 seconds hard with equal or longer easy recovery. Steady work: 10 to 30 minutes at a pace you could hold a conversation at.
- What can I do instead of the Sprint?
- Assault Bike, Assault Bike Intervals, Elliptical Trainer and Indoor Rowing work the same main muscle.
Program it for your clients
Coaches add the Sprint to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
Get started
See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.