Workout: 30 Second Sprint Training

One look at the impressive physiques of male and female sprinters is all the proof you need that sprint training will give you a toned body and incredible fitness.

If you have not done a sprint program before, 30 Second Sprint Training is the perfect starting point.

The guidelines are simple and although the program was designed for a treadmill workout, you can do it at the public park.

30 Second Sprint Training will help you burn fat, tone your leg muscles, tighten the midsection and improve your overall fitness.

Key Focus:

• Thighs
• Hamstrings
• Glutes
• Calves
• Abs
• Conditioning
• Power
• Fat Burning

Workout Routine

Before embarking on this program, make sure you know the basic technique for sprinting:

1. Sprint on your toes.
2. Keep your knees high.
3. Sprint in an upright position.
4. Drive with your arms.
5. Maintain squared shoulders.
6. Sprint within a straight line.

Here are the guidelines of 30 Second Sprint Training:

1. Test the fastest speed you can maintain on the treadmill for 30 seconds. Take note of the number to calculate your working speed for this program.

2. If you want to sprint at the park or an oval, mark an area which you can cover with an all-out sprint for 30 seconds and a walk back of 2 minutes.

3. Start out by doing this program 3 days a week. Ideally each workout should be spaced by 1-2 days.

4. After 2 weeks, maintain the program by sprinting only 2 days a week.

Warm Up:

• 2 minutes walk on a 5% incline
• 2 minutes light jog
• 1 minute walk on flat surface

Intervals:

• 60% sprint x 30 seconds + 2 minutes walk
• 80% sprint x 30 seconds + 2 minutes walk
• 100% sprint x 30 seconds + 2 to 4 minutes walk; aim for 4 sprints at 100% for your first workout. Build up to 8 sprints at 100%.

Warm Down:

• 5 minutes walk
• Static Stretching

With sprinting, you have to make sure you are well-recovered before starting a new interval.

Otherwise, you would not be able to sprint at 100%. Instead of building power, you will be developing endurance.

After 6 weeks on this program, you can repeat the cycle but make it more challenging by sprinting on an incline.

This is not only harder but it will teach you to keep high knees during sprinting.