Written by:
Joel Runyon
Reviewed by:
Last Updated:
June 21, 2021

Sprints are an indispensable movement to both increase cardiovascular and muscle endurance. A Plyometric exercise, Sprints will get you maximum results when incorporated into a HIIT-style workout.

How to do Sprints

First off, find yourself a good open area or track field to perform this exercise. Sprinting inside a crowded gym will obviously make you unpopular with staff and other gym goers alike.

The key to successful sprinting is the warm-up. Warming up will not only increase your sprinting power, but also reduce the probability of injury. Make sure to perform quad and hamstring stretches as well as a light job to prime your muscles for the main event.

Sprint Workout

You’ll want to perform 3 sets of Sprints and increasing levels of intensity, each followed by a 1-2 minute rest. Your first Sprint will be for 30 seconds at 60% of your fastest speed. The second at 80% of your fastest speed, and the final Sprint at 100%.

Again, give yourself a good couple of minutes to recover after each Sprint. If you still have extra energy, try to add 3-4 more sets until your heart and lungs are fatigued and pumped full of oxygen.

Sprints Categories

This movement works out your:

Sprints Demo


Sprints Sources and Citactions

Sprints Video Demonstration

Joel Runyon
Joel Runyon

Joel Runyon is the founder of IMPOSSIBLE® - performance lifestyle brand encompassing performance apparel & formulas,  IMPOSSIBLE Fitness® programs, and a philanthropy arm. An endurance athlete and entrepreneur - he's also the creator of MoveWellApp and owns Ultimate Meal Plans. Find out what next challenge Joel is crossing off his impossible list here.

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