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Last updated March 30, 2026
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cardiofull body
Sprints
Run at maximum effort for short distances or intervals. Focus on explosive starts and powerful arm drive.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Aerobic
- Injury Risk
- Moderate
- Hypertrophy
- Low
- Calorie Burn
- Very High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
cardio
Secondary
quadshamstringsglutes (max)calves
Equipment & setup
What you need and how to position yourself before starting.
Equipment
no equipment
Movement pattern
Alternate
Posture
Standing
Tracking parameters
timedistance
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Warm Up
- Jog for 5-10 minutes to warm up your muscles.
- Perform dynamic stretches: leg swings, high knees, butt kicks.
- Do 2-3 build-up sprints at 50-75% effort.
- Step 2Execution
- Get into your start position with one foot forward.
- Explode forward, driving your arms powerfully.
- Maintain a forward lean during acceleration.
- Transition to upright running at top speed.
- Run at maximum effort for the prescribed distance or time.
- Step 3Recovery
- Decelerate gradually over 20-30 meters.
- Walk back to the start position.
- Rest 60-120 seconds between sprints.
- Perform 4-10 sprints based on your program.