You have probably read so many sprinting articles about the benefits of sprinting that you are probably so tired of reading them or hearing me preach how great sprinting is. Well the reason I have written so many sprinting articles is because it is one of the most efficient cardio workouts you can do for burning calories, losing fat and building lean muscle simultaneously.
Sprinting works your glutes, abs, back, arms, hamstrings, quads,calves,etc. The great thing about sprinting is you don’t have to the run the workouts full speed to really get a quality workout. I always recommend never doing sprints more than 75 percent speed for injury preventive purposes so you don’t pull a hamstring or groin particularly since your body isn’t conditioned to run full speed and also frankly it isn’t necessary for training purposes.
Imagine adding an extra cardio component to your sprints to really push your body. Well I came up with a special workout that will really help to push your cardio routine and help influence you to burn more calories in your workout as and get leaner and I call it Sprint Burpees and these are gassers meaning these will take you out physically.
Sprint-Burpees is a workout that is not easy to do but when you get done you will feel this work your entire body and help increase your endurance levels while burning calories and building lean muscle. You should be able to finish this workout in about 30 to 35 minutes and burn at least 600 to 700 calories.
How To Perform A Burpee: You would start off in a standing position and drop in a squat position with hands near the ground. Kick your feet back out with hands still on the ground in front of you and then kick your feet back in and then return in the squat position. From the squat position stand straight up and jump in the air with your arms straight out. Burpees is also known as squat thrusts!!!
Here is the weekly Sprint Burpee routine:
Special Note: Do all sprints at 50 to 60 percent speed and do not do these full-speed to prevent injuries.
8 x 100 Meter Sprints- After each sprint you do five burpees so you would sprint a 100 meters and walk back to the starting line and before starting the next sprint you would do five burpees and then proceed to the next sprint.
– This would be a total of 40 burpees
10 x 100 Meter Sprints- After each sprint you do five burpees. So you would sprint a 100 meters and then walk back to the starting line and before starting the next sprint you would do five burpees.
– This would be a total of 50 burpees
12 x 100 Meter Sprints- After each sprint you do five burpees. So you would sprint a 100 meters and then walk back to the starting line and before starting the next sprint you would do five burpees.
– This would be a total of 60 burpees