CoPilot is now trainwell!
Learn more.
New feature
: Invite your friends and family to train with you!
Learn more
Get my plan
Home
What is trainwell?
About
FAQ
Contact
Trainers
Exercise Library
Reviews
Get my plan
Cardio
Sprint
"Sprint is a potent workout enhancing leg strength, speed & power. By accelerating briefly and recovering, it boosts cardiorespiratory endurance and overall leg strength, supporting athletic performance, cardiovascular health, and calorie burn."
View all exercises
Sprint instructions
Step-by-step instructions
1
Find a flat, straight area to sprint such as a track or a quiet road.
2
Stand tall with your feet hip-width apart. Put your left foot in front and right foot behind you.
3
Bend your elbows at 90 degrees and start to jog slowly to build momentum.
4
Increase your speed until you are at a full sprint. Pump your arms back and forth in sync with your legs.
5
Run as fast as you can for the designated distance or time, then slow down to a jog to cool down.
Find a flat, straight area to sprint such as a track or a quiet road.
Stand tall with your feet hip-width apart. Put your left foot in front and right foot behind you.
Bend your elbows at 90 degrees and start to jog slowly to build momentum.
Increase your speed until you are at a full sprint. Pump your arms back and forth in sync with your legs.
Run as fast as you can for the designated distance or time, then slow down to a jog to cool down.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Bodyweight
Yoga Ball Hip Thrust
The Yoga Ball Hip Thrust effectively targets glutes and hamstrings, enhancing lower body strength, stability, and shape. This exercise also improves sports performance and daily activities.
Try it out
Bodyweight
Tuck Jump
Tuck Jump is a high-intensity workout focusing on the lower body. It involves jumping high off the ground and tucking knees into chest mid-air. It boosts leg power, cardio endurance, and coordination.
Try it out
Strength
Dumbbell Chest Fly
The Dumbbell Chest Fly is a strength-building exercise targeting chest and shoulder muscles. It involves a wide arc motion with dumbbells, emulating a bird's wing flap. It enhances stability, balance and defines your chest and shoulders.
Try it out
Start your fitness journey today
Enjoying exercises like Sprint, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer