Slogging for 45 minutes on the treadmill might be good for catching up on emails, but if your goal is serious fat burning, then you’d better tear up some turf.
Research shows that sprint training is significantly more effective for fat loss compared to steady-state cardio, yet requires a lot less time to work up a sweat. But the perks don’t stop there. Science shows sprint training builds lean muscle, particularly those powerful fast-twitch fibers, improving strength and athletic performance. Sprints will also increase your endurance and time to fatigue, strengthen your heart and even boost your mood and brainpower. So, lace up and take it outdoors for some high intensity, and highly effective, sprint training.

How to: You will need an open space either outdoors or indoors. Place a marker at your starting point and then another 20 large paces away. This will be your “Short Distance” sprint. Place another marker 40 large paces away. This will be your “Long Distance” sprint.
Warm-up: It is very important to warm up your body and muscles before doing any sprint training. Jog lightly for 5-10 minutes, followed by dynamic stretches to prepare your joints. Try leg swings from front to back, then side to side, and glute kicks on the spot.


After completing the workout, jog for 3-4 minutes to cool down. Follow with 5 minutes of static stretching.

For more tips from Coach Fatima, check out her trainer blog here.
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