{"id":49368,"date":"2023-03-09T12:49:43","date_gmt":"2023-03-09T12:49:43","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=49368"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"hiit-sprint-workout","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/hiit-sprint-workout\/","title":{"rendered":"HIIT Sprint Workout: Benefits &#038; How To Get Started"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/hiit-sprint-workout\/#What_Is_A_HIIT_Sprint_Workout\" >What Is A HIIT Sprint Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/hiit-sprint-workout\/#What_Are_The_Benefits_Of_A_HIIT_Sprint_Workout\" >What Are The Benefits Of A HIIT Sprint Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/hiit-sprint-workout\/#What_Is_A_Good_HIIT_Sprint_Workout\" >What Is A Good HIIT Sprint Workout?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/hiit-sprint-workout\/#Option_1\" >Option 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/hiit-sprint-workout\/#Option_2\" >Option 2<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/hiit-sprint-workout\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/hiit-sprint-workout\/#Is_HIIT_Sprint_Workout_Good_For_Fat_Loss\" >Is HIIT Sprint Workout Good For Fat Loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/hiit-sprint-workout\/#Are_Sprints_A_Good_HIIT_Workout\" >Are Sprints A Good HIIT Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/hiit-sprint-workout\/#How_Often_To_Perform_HIIT_Sprint_Workout\" >How Often To Perform HIIT Sprint Workout?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/hiit-sprint-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">When anyone mentions anything about sprinting, many of us automatically think about the famous faces of Olympic competitors and winners such as Usain Bolt, Elaine Thompson-Herah, Carl Owens, or Shelly-Ann Fraser-Pryce &#8211; men and women who have astonished the world with just how fast they can sprint on the track and who hold multiple world records. <\/span><span style=\"font-weight: 400;\">While sprinting is definitely impressive when done by these accomplished athletes, this sport\/exercise isn\u2019t just for them. Sprinting can easily be done at home by both seasoned runners and beginners. When done properly &#8211; and safely &#8211; this a <a href=\"https:\/\/betterme.world\/articles\/hiit-vs-liss\/\">HIIT<\/a> sprint workout can even be the quick weight loss workout plan that you\u2019ve been looking for. <\/span><span style=\"font-weight: 400;\">If you haven\u2019t heard about hiit sprint workouts before, or have heard about them but aren\u2019t sure how to go about making a hiit sprint workout plan, then stick around to learn how to incorporate this simple yet intense exercise to your busy routine, for both weight loss and other health benefits.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_Sprint_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_HIIT_Sprint_Workout\"><\/span><b>What Is A HIIT Sprint Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Also known as sprint interval HIIT workout, this is a subtype of the popular <a href=\"https:\/\/betterme.world\/articles\/treadmill-hiit-workout\/\">HIIT<\/a> workouts that have taken over the fitness world by storm over the last 10 years or so (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-healthfitness\/fulltext\/2022\/01000\/worldwide_survey_of_fitness_trends_for_2022.6.aspx\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/348132491_Worldwide_Survey_of_Fitness_Trends_for_2021\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). For anyone unaware, HIIT aka high-intensity interval training, is a type of interval training that can be done with different types of cardio exercises from running, to jump rope, dancing, cycling, and even rowing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During HIIT workouts, you incorporate several rounds of your chosen exercise and alternate between several minutes of high intensity movements followed by short periods of lower intensity movements. During the high intensity rounds the aim is usually to significantly increase the heart rate to at least 80% of one\u2019s maximum heart rate.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A HIIT sprint workout works basically the way. Run or jog at a comfortable pace &#8211; sprint at your fastest pace for about 30 seconds &#8211; reduce your pace and run\/jog at a comfortable pace &#8211; sprint for another 30 seconds and repeat this process until your chosen workout time has run out.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-weight-loss\/\"><i>HIIT Workout Weight Loss: Tips To Get Started &amp; Simple Exercises To Try<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_Sprint_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-47394 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207617-1024x576.png\" alt=\"hiit sprint workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207617.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207617-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207617.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207617-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207617.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Benefits_Of_A_HIIT_Sprint_Workout\"><\/span><b>What Are The Benefits Of A HIIT Sprint Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you are not sure if this type of HIIT workout is for you, here are some benefits that might convince you to give it a try<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It saves time<\/b><span style=\"font-weight: 400;\"> &#8211; One of the main reasons why many people fall out of their workout routine is due to lack of time. A HIIT sprint workout, like many other HIIT workouts, often takes just 20 to 30 minutes and you\u2019re done ready to get back to your day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fat Loss<\/b><span style=\"font-weight: 400;\"> &#8211; If you are confused about which one, the basic HIIT or a sprint interval HIIT workout, will lead to more fat loss, we are here to tell you that a HIIT sprint <a href=\"https:\/\/betterme.world\/articles\/beach-body-hiit-workouts\/\">workout<\/a> is the way to go.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In a study published in 2018 in the <\/span><i><span style=\"font-weight: 400;\">Frontiers in Physiology<\/span><\/i><span style=\"font-weight: 400;\"> journal, researchers found that after 8 weeks, the women who did all out sprint interval cycling exercises lost more body fat than the women who did simple HIIT (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6290642\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Both groups did not make any special changes to their diets.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In a study published the previous year in 2017, researchers found that doing sprint HIIT, lead to a reduction in both belly fat and overall <a href=\"https:\/\/betterme.world\/articles\/steady-state-cardio\/\">body fat<\/a> (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/316864059_Sprint_interval_exercise_training_reduces_intrahepatic_visceral_and_subcutaneous_abdominal_fat_despite_no_change_in_body_weight_but_has_variable_effects_on_whole-body_insulin_sensitivity\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved running speed<\/b><span style=\"font-weight: 400;\"> &#8211; If you are a habitual casual runner or a competitive one who likes taking part in long distance runs like marathons, adding sprints to your training routine will help increase your running speed. Sprinting not only helps your body recover faster, but it also improves your running form, which helps with your speed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved enduranc<\/b><span style=\"font-weight: 400;\">e &#8211; If you want your runs to last longer without you tiring out too quickly then HIIT sprint is your answer. In a study published in 2018, researchers took 16 trained trail runners and put them to the test.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These study participants had to complete a 2-week procedure consisting of 4-7 bouts of 30 seconds at maximal intensity interspersed by 4 minutes of recovery, 3 times a week. After the study time, researchers found that taking part in this sprint trial led to improved times when <a href=\"https:\/\/betterme.world\/articles\/benefits-of-shiitake-mushrooms\/\">running<\/a> a 3000 m run. The runners had improved in both endurance and power (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29076961\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reduced PMS symptoms<\/b><span style=\"font-weight: 400;\"> &#8211; If you tend to deal with severe PMS symptoms, sprinting could help reduce these symptoms. In a study published in 2013, researchers took 40 non-athlete female university students aged 18-25 years, all who were diagnosed with PMS.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The girls were divided into two groups &#8211; one experimental and another control. The experimental group was asked to do aerobic exercises for 8 weeks, three sessions per week for 60 minutes. After the 8 weeks, researchers found that the girls in the experimental group displayed significantly better physical and even psychological PMS changes, concluding that aerobics can be used to treat PMS (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3748549\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Seeing that sprinting is basically a more intense version of running, women suffering from PMS could consider adding a beginner HIIT sprint workout to their routines to help combat PMS.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sprinting is also good for <\/span><b>improved cardiovascular health<\/b><span style=\"font-weight: 400;\">, <\/span><b>blood pressure<\/b><span style=\"font-weight: 400;\"> and <\/span><b>blood sugar levels<\/b><span style=\"font-weight: 400;\"> (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18434437\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s11332-018-0498-2\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7013863\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22962428\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stronger bones<\/b><span style=\"font-weight: 400;\"> &#8211; Research has consistently shown that running helps improve bone density (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6416492\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). However, did you know that sprinting could even work better than basic running? In a study done on older adults, researchers found that the seniors who had been sprinting for most of their lives had greater hip and spine bone density than endurance athletes and non-athletic seniors (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6028830\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_Sprint_Workout\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_Sprint_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-47397 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207620-1024x576.png\" alt=\"hiit sprint workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207620.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207620-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207620.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207620-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207620.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Good_HIIT_Sprint_Workout\"><\/span><b>What Is A Good HIIT Sprint Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you are looking for a <a href=\"https:\/\/betterme.world\/articles\/hiit-for-beginners\/\">HIIT<\/a> sprint workout for beginners, here\u2019s an example of what to do.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ps. for the best HIIT sprint workout, make sure that you warm up before getting into the actual workout. Sprints are very taxing on the <a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-for-men\/\">body<\/a> &#8211; even before giving it your all in a HIIT routine. Try your best to do at least a 10 minute warmup session before doing this routine<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Option_1\"><\/span><strong>Option 1<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you are a true beginner to running in general, this option is best for you. Here\u2019s how to go about it<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do a 10 minute warm up. This should involve both stretching and dynamic exercises like lunges, leg swings, donkey kicks, jogging in place, etc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Run for 5 minutes at a comfortable pace.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After the initial 5 minutes, run as fast as you can for 10 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slow down and go back to the comfortable pace for another 5 minutes, then burst into a full sprint for 10 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this process over for 20 to 30 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remember to add a 5 minute cool down to let your muscles relax and prevent extreme muscle soreness the next day<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Option_2\"><\/span><strong>Option 2<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you run casually, or have been doing <a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/\">option<\/a> 1 above for a few weeks, try out this version<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm up for 10 minutes with stretches and dynamic exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sprint at full speed for 10 to 15 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stop completely and rest for 90 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sprint again for 10 to 15 seconds before stopping fully for 90 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this over and over for 20 to 30 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Finish everything off with a 5-minute cool down session.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/hiit-vs-cardio\/\"><i>HIIT Vs Cardio For Weight Loss And Health Benefits: Which One Should You Do?<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_Sprint_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-47349 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207807-1024x576.png\" alt=\"hiit sprint workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207807.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207807-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207807.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207807-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207807.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Is_HIIT_Sprint_Workout_Good_For_Fat_Loss\"><\/span><b>Is HIIT Sprint Workout Good For Fat Loss?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yes, it is. As mentioned in the benefits section above, research has shown that this exercise is great for both weight and fat loss.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Are_Sprints_A_Good_HIIT_Workout\"><\/span><b>Are Sprints A Good HIIT Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yes, they are. Actually, any cardio workout can be modified into a HIIT workout. Sprints work great as a HIIT workout as they are already <a href=\"https:\/\/betterme.world\/articles\/why-am-i-gaining-weight-doing-hiit\/\">high intensity<\/a> to begin with.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_Often_To_Perform_HIIT_Sprint_Workout\"><\/span><b>How Often To Perform HIIT Sprint Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">We suggest doing a hiit sprint workout 2 to 3 times a week. When looking to lose weight, you need to supplement cardio workouts (hiit sprint in this case) with weight lifting workouts for the best results. You should also make sure to have 1 to 2 days of rest to let your body and muscles recover. Remember that a sprint interval hiit workout is quite an intense exercise plan so overdoing it will very likely cause more harm than good.<\/span><\/p>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_Sprint_Workout\">BetterMe app is here to help you<\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A HIIT sprint workout is a fantastic workout for anyone who wishes to lose weight, improve their health or for habitual runners who would like to build up on their speed and endurance. If you are a beginner to sprinting or running in general, remember to first speak to your doctor and once they give you a go ahead, pace yourself to make sure that you remain safe and don&#8217;t hurt yourself.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=HIIT_Sprint_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>When anyone mentions anything about sprinting, many of us automatically think about the famous faces of Olympic competitors and winners such as Usain Bolt, Elaine Thompson-Herah, Carl Owens, or Shelly-Ann Fraser-Pryce &#8211; men and women who have astonished the world with just how fast they can sprint on the track and who hold multiple world [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":49370,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[164],"tags":[],"coauthors":[109],"class_list":["post-49368","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-hiit-training"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>HIIT Sprint Workout: Benefits &amp; How To Get Started - BetterMe<\/title>\n<meta name=\"description\" content=\"Is a \u2605 HIIT SPRINT WORKOUT \u27a4 good for weight loss? Check out this article for the benefits of hiit sprint as well as simple beginner friendly workout plans to try today.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"HIIT Sprint Workout: Benefits &amp; How To Get Started\" \/>\n<meta property=\"og:description\" content=\"Is a \u2605 HIIT SPRINT WORKOUT \u27a4 good for weight loss? Check out this article for the benefits of hiit sprint as well as simple beginner friendly workout plans to try today.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/hiit-sprint-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/running-g332cc15ad_1920.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1280\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/hiit-sprint-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/hiit-sprint-workout\/\"},\"author\":{\"name\":\"\u0421. Kamau\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/05bcd715bea15329a5c0bc94910663b3\"},\"headline\":\"HIIT Sprint Workout: Benefits &#038; How To Get Started\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/hiit-sprint-workout\/\"},\"wordCount\":1575,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/hiit-sprint-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/running-g332cc15ad_1920.jpg\",\"articleSection\":[\"HIIT Training\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">When anyone mentions anything about sprinting, many of us automatically think about the famous faces of Olympic competitors and winners such as Usain Bolt, Elaine Thompson-Herah, Carl Owens, or Shelly-Ann Fraser-Pryce - men and women who have astonished the world with just how fast they can sprint on the track and who hold multiple world records. <\/span><span style=\\\"font-weight: 400;\\\">While sprinting is definitely impressive when done by these accomplished athletes, this sport\/exercise isn\u2019t just for them. Sprinting can easily be done at home by both seasoned runners and beginners. When done properly - and safely - this a <a href=\\\"https:\/\/betterme.world\/articles\/hiit-vs-liss\/\\\">HIIT<\/a> sprint workout can even be the quick weight loss workout plan that you\u2019ve been looking for. <\/span><span style=\\\"font-weight: 400;\\\">If you haven\u2019t heard about hiit sprint workouts before, or have heard about them but aren\u2019t sure how to go about making a hiit sprint workout plan, then stick around to learn how to incorporate this simple yet intense exercise to your busy routine, for both weight loss and other health benefits.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is A HIIT Sprint Workout?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Also known as sprint interval HIIT workout, this is a subtype of the popular <a href=\\\"https:\/\/betterme.world\/articles\/treadmill-hiit-workout\/\\\">HIIT<\/a> workouts that have taken over the fitness world by storm over the last 10 years or so (<\/span><a href=\\\"https:\/\/journals.lww.com\/acsm-healthfitness\/fulltext\/2022\/01000\/worldwide_survey_of_fitness_trends_for_2022.6.aspx\\\"><span style=\\\"font-weight: 400;\\\">12<\/span><\/a><span style=\\\"font-weight: 400;\\\">, <\/span><a href=\\\"https:\/\/www.researchgate.net\/publication\/348132491_Worldwide_Survey_of_Fitness_Trends_for_2021\\\"><span style=\\\"font-weight: 400;\\\">11<\/span><\/a><span style=\\\"font-weight: 400;\\\">). 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Kamau","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/05bcd715bea15329a5c0bc94910663b3"},"headline":"HIIT Sprint Workout: Benefits &#038; How To Get Started","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/hiit-sprint-workout\/"},"wordCount":1575,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/hiit-sprint-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/running-g332cc15ad_1920.jpg","articleSection":["HIIT Training"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">When anyone mentions anything about sprinting, many of us automatically think about the famous faces of Olympic competitors and winners such as Usain Bolt, Elaine Thompson-Herah, Carl Owens, or Shelly-Ann Fraser-Pryce - men and women who have astonished the world with just how fast they can sprint on the track and who hold multiple world records. <\/span><span style=\"font-weight: 400;\">While sprinting is definitely impressive when done by these accomplished athletes, this sport\/exercise isn\u2019t just for them. Sprinting can easily be done at home by both seasoned runners and beginners. When done properly - and safely - this a <a href=\"https:\/\/betterme.world\/articles\/hiit-vs-liss\/\">HIIT<\/a> sprint workout can even be the quick weight loss workout plan that you\u2019ve been looking for. <\/span><span style=\"font-weight: 400;\">If you haven\u2019t heard about hiit sprint workouts before, or have heard about them but aren\u2019t sure how to go about making a hiit sprint workout plan, then stick around to learn how to incorporate this simple yet intense exercise to your busy routine, for both weight loss and other health benefits.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Is A HIIT Sprint Workout?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Also known as sprint interval HIIT workout, this is a subtype of the popular <a href=\"https:\/\/betterme.world\/articles\/treadmill-hiit-workout\/\">HIIT<\/a> workouts that have taken over the fitness world by storm over the last 10 years or so (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-healthfitness\/fulltext\/2022\/01000\/worldwide_survey_of_fitness_trends_for_2022.6.aspx\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/348132491_Worldwide_Survey_of_Fitness_Trends_for_2021\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). 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