Sprint interval training (SIT) is a form of high-intensity interval training using short bursts of maximum effort dotted with longer periods of active recovery. It may be just the ticket to using workout time more efficiently and getting fit in short order. Adding some high-intensity moves, such as 30-second sprint training, are the kinds of things we’re talking about.
Here’s a sprint workout to try three times a week:
- Warm up for about 5 to 10 minutes.
- Sprint for 30 seconds—not at full capacity, but around 60 percent—so that you can gauge if you’ve warmed up enough and how your body responds.
- Recover for two minutes by slowing your actions to a comfortable pace. However, you need to keep moving. A slow jog or walk is a good option.
- Next, sprint again. This time, do so at about 80 percent maximum intensity.
- Recover for two minutes.
- Now crank it up! Perform the remaining sprints at 100 percent maximum intensity. Give it your all-out effort for 30 seconds.
- Recover for two-to-four minutes after each sprint, so that your breathing and heart rate can slow down a bit.
- Repeat this sprint/recovery routine four to eight times, depending on your fitness level and ability. (If this is your first workout, then stop at four sprints. Try to build up to eight sprints over time.)
Additional tip: Try to perform this workout six times in two weeks, allowing yourself to rest at least one or two days between sprint workouts.
In order to avoid risk of injury, please seek advice directly from your physician, especially if you have existing medical issues, before beginning any exercise or nutritional program. Also, be sure to stretch after exercise to avoid muscle and joint tightness.