An intense sprint workout is just what you need to blast the last layer of fat. There are various exercises that target and attack body fat. Of course including the 3 pillars of fitness strength training, cardio, and nutrition will always give you your best results.

But specifically sprint training is a great method of blasting that last layer of body fat. Sprinting is an intense exercise that requires a large amount of energy.

You can increase the intensity of your workout while decreasing workout time and body fat. This allows you to save hours in the gym and preserve your joints while still getting the bang for your buck.


Fat is one of the basic compounds that make up the body. There are several ways to measure the amount of fat on your body. Determining your body fat percentage is important because the amount of fat on your body affects your health.

Health should be the number one priority when it comes to your level of fitness. Trained professionals can measure your body fat percentage through skin fold measurements, bioelectrical impedance analysis or BOD POD measurements.

Body fat is determined by several factors including age, gender, fitness level, and nutritional habits. There are healthy ranges for males and females based on these determining factors. As you grow older you tend to lose lean muscle and gain more body fat.

It becomes difficult to maintain lean muscle if you have a low level of physical activity and/or poor nutrition. Females also tend to carry more body fat then males. Males generally want to stay between 10-20% while females generally carry between 20-30% to stay in a healthy range.

There are negative affects if the body fat rises above average including increased risk for heart disease, high blood pressure, type 2 diabetes, and osteoarthritis. Below is a more specific body fat range for age and gender.

intense sprint workout

As stated before sprint workouts are very intense and require a large amount of energy to complete. Therefore, during these workouts you can possibly burn a huge amount of calories which is needed to blast away layers of body fat. You are also able to increase your aerobic capacity, so there are definite benefits.

Due to the intensity of these workouts they are recommended for individuals with a high level of fitness. The use of proper running technique is vital in order to prevent injury. You also have to take into account your recovery time. Recovery is just as important if not as important as doing the actual exercise.

Allow the body to recover enough to reach 80-95% of your maximal effort during each sprint. Sprint workouts should only be done 2-3 times a week with at least 24-48 hours between sessions. These sessions should only last 20-30 minutes depending on your fitness level.  Some types of sprint training are tabata and aerobics sprint training

There are several different types of ways to complete a cardiovascular workout. A good example of an intense sprint workout is the tabata training. This type of sprint workout has become more prevalent in recent years. The sprint workout is an alternative to the long continuous hour long run/walk most people do to lose weight.

Sprints bring you to your peak and allow you to recover rather than staying at a steady state for a prolonged time period. This will spike your metabolism and builds lean muscle and blasting body fat away. Unlike a long continuous run you are able to burns calories both during a workout up to 24 hours afterward.

Tabata training was developed by Izumi Tabata, Ph.D., a former researcher at Japan’s National Institute of Fitness and Sports in Kanoya, Tabata is a different method of sprint training that lasts only 4 minutes. In this method of sprint training you sprint for 20 seconds straight and rest for 10 seconds. You will then repeat this cycle 8 times straight for a total of 4 minutes.


Warm up

5-10 minutes light jog. Using some of the dynamic stretches listed below will help improve sprint performance and prevent injuries.

1A. Walking quad stretch: In the process of your walk, pull one ankle to your butt for a 2 second stretch in the quadriceps. Take a step and pull the opposite leg.

2A. Walking knee hug: As you are walking pull one knee to the chest and hug for a 2 second stretch. Take a step and pull the opposite leg. Be sure to keep the back straight, bottom foot flat, and pull the knee to chest, not just lean back.

11A. High knees: Lock the elbows at 90 degrees. Use the cheek to cheek principle for arm and elbow movement. Quickly drive your knees up towards your chest as you move forward. Perform this movement with slight forward lean.

11B. Butt kicks: Arm drive description same as above. While running kick your heel back until it hits your butt repeat quickly on both sides. Perform this movement with a slight forward lean.

9A. Frankenstein skips: Extend your arms out in front of your chest. In the process of your skip, swing one leg into the air keeping the leg as straight as possible to achieve a hamstring stretch, and attempt to hit your hands.

1B. Walking lunge with elbow to instep and hamstring stretch: Take an exaggerated lunge step with your left leg. Put your right hand on the ground for support. Then bring your left elbow down towards the instep of your left foot while keeping the back knee off the ground. From this point, put your left hand outside your left foot and then straighten both legs, pulling the hips into the air. Attempt to pull your left toe towards your shin. Repeat the lunge step on the opposite foot.


1. Sprint for 20 seconds
2. Rest for 10 seconds
3. Repeat steps 1 & 2 for 6-8 times

Cool down

5-10 minutes of light stretching.

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