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

The Ball Toe Tap exercise enhances balance, coordination, strength in legs & core, and boosts cardiovascular fitness. Regular performance improves body agility and stability. Each rep involves tapping the ball with both toes.

TRX Inverted Row

The TRX Inverted Row develops back, shoulder, and arm strength with a focus on core stability. This bodyweight exercise suits both fitness and rehab programs, involving upward pulling movements while keeping your feet grounded.

Band Split Squat

The Band Split Squat strengthens thighs, glutes, and hips. It enhances stability by using a resistance band and is suitable for basic training and injury rehabilitation.

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