Sprinting is one of the best ways to burn fat and build lean muscle. You can do them on a track, on a field, or on the treadmill. Your programming options with sprints are endless, and no matter how you decide to do them, you'll love the results. It's important to warm up before every workout — especially any type of high-impact work. A warmup will prepare your muscles for the workout ahead, and when it comes to sprinting, it will allow you to run faster.
- Set the incline on your treadmill to 8.0 and the speed to anywhere between 7.0 mph to 9.0 mph.
- Safely step onto the belt, holding onto the sides of the treadmill for your first few steps. Once you've found your footing and are comfortable with the pace, let go of the sides.
- Be sure to keep your shoulders relaxed and drive your knees up in front of your body, creating as close to 90-degree angles as possible with both your arms and legs. Never butt kick, as this will lead to poor running mechanics and hamstring injuries.
- Sprint for 30 seconds and then take 30 seconds rest. This counts as one sprint.
- Repeat for a total of six sprints.
After you're done with the sprints, do a five- to 10-minute cooldown run at a comfortable pace. If the incline and/or speed are too hard, feel free to decrease them.