Sprint interval training (SIT) has become an incredibly popular workout method for both professional athletes and regular fitness enthusiasts. This intense form of high-intensity interval training provides major exercise benefits like increased endurance, fat burning, and improved cardiovascular health. The great news is that with proper preparation, even beginners can incorporate sprint intervals into their workouts to reap the rewards.
What are sprint intervals?
Sprint intervals involve short bursts of high-intensity exercise alternated with periods of rest or low-intensity exercise. For running, this means sprinting at max speed for a time period like 30 seconds, followed by light jogging or walking for 1-5 minutes to recover before the next sprint interval. The work to rest ratios can vary, but commonly 30 seconds of work is followed by 4-5 minutes of rest. 6-10 total sprint intervals is typical for a training session.
Benefits of sprint intervals for beginners
Research has found that sprint interval training provides health and fitness benefits on par with or even beyond that of traditional steady-state cardio exercise. Some of the top benefits for beginners include:
● Increased anaerobic capacity – The maximal effort taxes your anaerobic energy systems, increasing the ability to fuel high-intensity exercise.
● Muscle building – Sprints recruit fast-twitch muscle fibers, resulting in greater muscle growth compared to moderate endurance exercise.
● Fat burning – SIT burns more calories per session than steady-state cardio and keeps metabolism elevated post-workout to torch fat.
● Endurance gains – As little as 6 SIT sessions can significantly improve VO2 max, which raises endurance capacity.
● Hormone response – Sprints stimulate natural HGH and testosterone release, which aids muscle development.
● Cardiovascular health – SIT improves VO2 max, blood pressure, cholesterol profiles, and vascular function as well as traditional cardio.
How beginners should structure sprint workouts
When just starting out with sprint intervals, follow these guidelines:
● Warm up thoroughly before sprints to prepare muscles and cardiovascular system. 5-10 minutes of light jogging or cycling works well.
● Choose simple bodyweight exercises like sprinting, stair climbing, jumping rope, or cycling/rowing. Advanced beginners can use weights too.
● Start with just 4-6 sprint intervals in a session to allow the body to adapt to the intensity.
● Aim for a 1:5 work to rest ratio. For example, 30 seconds of max effort followed by 2.5 minutes of rest.
● Run sprints maximally but finish before muscle fatigue sets in so form doesn’t suffer.
● Do a 5-10 minute cool down and stretch session afterwards.
● Allow for at least 1-2 days of recovery between sprint workouts.
Sample sprint workout routine
Here is a sample sprint interval treadmill routine appropriate for a beginner:
● Warm up: 5 minutes light jog at an easy pace
● Sprint interval 1: 30 seconds maximal sprint at 10+ mph speed
● Rest: 2 minutes light walking
● Sprint interval 2: 30 seconds maximal sprint at 10+ mph speed
● Rest: 2 minutes light walking
● Sprint interval 3: 30 seconds maximal sprint at 10+ mph speed
● Rest: 2 minutes light walking
● Sprint interval 4: 30 seconds maximal sprint at 10+ mph speed
● Rest: 2 minutes light walking
● Sprint interval 5: 30 seconds maximal sprint at 10+ mph speed
● Rest: 2 minutes light walking
● Sprint interval 6: 30 seconds maximal sprint at 10+ mph speed
● Cool down: 5 minutes light jog and stretching
This simple routine takes just 20 minutes but provides a powerful training stimulus. Listen to your body and take longer rest periods if needed between sprints. Proper form is critical when sprinting at max speeds. Sprint interval training is an efficient, effective workout strategy that even beginners can
successfully implement. Follow the guidelines above to reap the benefits while minimizing injury risk. With consistency, sprints will lead to immense boosts in fitness, endurance, and fat burning.