Sprint Interval Training: An Effective Way to Boost Your Fitness

Anju Mobin - Writer for Trim Down Club
By Anju Mobin
Davor Štefanović - Editor for Trim Down Club
Edited by Davor Štefanović

Published March 26, 2023.

Woman jumping rope for her sprint interval training in front of a grey wall

If you're familiar with High-Intensity Interval Training (HIIT), you might be intrigued by Sprint Interval Training (SIT), an advanced workout approach that maximizes physical intensity. SIT can be performed at home, on a treadmill, on an outdoor or indoor track, or even on a road.

But, what is sprint interval training?

As its name suggests, sprint interval training is an interval-style method of exercise. It's an advanced form of training that involves short bursts of maximum-effort activity, followed by longer rest periods.

Does Sprint Interval training work?

Yes, studies confirm it's an effective way to improve athletic performance, burn calories, and improve your fitness levels.

You may be wondering, “how many times a week should I work out?” Well, exercising at least 3 times a week will help you lose weight, tone up and maintain good health.

Here’s some more useful information on SIT.

Sprint Interval Training Routine

So, how to do sprint interval training? Let's find out! Here is a sample SIT routine.

A sprint interval training routine usually consists of:

  • 3 to 5 minutes of warming up: Begin with light jogging in place and then proceed with dynamic stretches.
  • 3 to 4 intervals of activity at your maximal effort for 20 to 30 seconds each. his can include running, cycling, swimming, jumping rope, etc.
  • Rest for 30 seconds to even 2 or 3 minutes after each sprint, depending on your fitness levels. This means no activity at all or even simply walking around. While you need to rest and recover, if you prefer, you can continue walking or cycling at a slow pace. This is ideal if the rest period is long, as it prevents your muscles from stiffening.

» Find out what exercise intensity is right for you

How to Get Started

SIT is a great workout to add to any fitness routine, whether beginner or advanced.

Before you start SIT, here are some things to consider:

  • Start slowly: Begin with only 2 sessions per week.
  • Invest in good quality running shoes: Comfortable, high-quality shoes can make your workout more effective and enjoyable. The right footwear can help you run faster.
  • Focus on progressive overload: Gradually increase the intensity, frequency, or number of repetitions in your exercise routine as you adapt to your current workouts. it's best if you make only one change at a time, like adding one weekly session or increasing the number of intervals.

» Learn whether you can lose belly fat in 30 days

Benefits of Sprint Interval Training

Man doing sprint interval training by running outdoors

Sprint Interval Training offers you numerous advantages, from fat burning to improved heart health and joint strength.

The advantages of SIT include:

Improves cardiorespiratory fitness: SIT challenges your lungs and heart, thus improving your stamina. Despite being very intense, these workouts will actually energize you. Once your body adapts to exercising regularly, you will notice you're experiencing less fatigue.

Increase muscular strength and endurance: SIT can improve your ability to do everyday activities. Regular workout strengthens and protect your joints from injury and helps you maintain a good posture.

Convenience: One of the main advantages of these workouts is that you can do them anywhere and without any special equipment or a gym membership.

Increased weight loss: With SIT, you not only burn calories during the activity period but also during the rest periods. There is an increased afterburn, meaning your body continues to expend calories and burn fat even after the exercise—for hours. A study found that SIT results in a 39.59% higher reduction in body fat percentage than HIIT and a 91.8% higher reduction in body fat percentage than MICT (moderate-intensity continuous training).

Start Your Fitness Journey the Right Way

Sprint Interval Training is an advanced, high-intensity workout that requires substantial physical exertion. If you have medical conditions, chronic pain, or injuries, consult your doctor before starting this exercise regimen.

Alternatively, consider trying the 7-minute workout by TDC—an interval training program that's beginner-friendly. This workout alternates between 30 seconds of maxed-out exercise and a brief period of rest, helping to increase stamina and promote weight loss.

Conveniently, the 7-minute workout can be performed at home without any special equipment. Some benefits of this workout include stress reduction, improved sleep quality, and an accessible introduction to interval training. So, why not give it a try and kickstart your fitness journey?