To Top

Top 7 Sprint Workouts to Gain Speed and Muscles

Sprint workouts are one of the most effective ways to enhance your speed and muscle gains for success. They typically involve short bursts of maximum effort followed by rest periods or low-intensity recovery, making them a full-body workout that builds strength, power, and explosive energy. 


If you are ready to kick your fitness routine into high gear and take your athletic performance to the next level, this article will help you. It unveils the top 10 sprint workouts to help you gain speed and muscles and build lean muscle. 



Sprint Workout Benefits


Sprint workouts offer a range of benefits for bodybuilders and individuals looking to improve their overall fitness and athletic performance. These benefits include:


1. Improved Speed


Sprinting is inherently a speed-focused activity. It recruits and engages fast-twitch muscle fibers that are responsible for quick bursts of speed to produce maximum force and power quickly.


Over time, consistent sprint training develops and strengthens these fast-twitch muscle fibers, enhancing the body’s ability to generate speed and acceleration.


Sprint training also enhances neuromuscular coordination and efficiency, allowing your body to generate more power to run with more incredible velocity.


2. Build Power and Athleticism


Sprinting is a powerful plyometric workout that requires explosive strength and coordination. During a sprint, the muscles contract forcefully to generate maximum power quickly, improving running speed and overall athleticism.


It also builds power and athleticism by developing lower body strength, agility, and coordination, which translates to improved performance in various sports and fitness training.


According to the Journal of Strength and Conditioning Research, endurance and anaerobic performance for the trained runners improved after two weeks of sprint interval training.


3. Improve Anaerobic Capacity


Sprinting predominantly utilizes the ATP-PCr (adenosine triphosphate-phosphocreatine) energy system, which provides immediate energy for short bursts of high-intensity activity.


Sprint workouts stimulate the ATP-PCr system, leading to adaptations such as increased production and storage of phosphocreatine (PCr) and improved efficiency in ATP regeneration. These adaptations enable the muscles to maintain high-intensity efforts for longer, contributing to enhanced anaerobic capacity.


4. Improve Cardiovascular Health


Sprinting involves short bursts of intense physical activity that rapidly elevate heart rate and increase cardiac output. When you sprint, your heart pumps blood more efficiently to deliver oxygen and nutrients to working muscles, which helps strengthen the heart muscle and improve its pumping capacity over time.


Sprinting workouts also help regulate blood pressure by improving the elasticity of blood vessels and promoting better blood flow throughout the body. As the heart becomes more efficient at pumping blood, it reduces the strain on the arteries and lowers blood pressure.


Additionally, sprinting as a high-intensity exercise can burn a significant number of calories in a short amount of time. Incorporating it into your regular exercise routine can help with weight loss and reduce excess body fat, which is essential for heart health.


The factors mentioned above lower the risk of cardiovascular diseases such as diabetes, hypertension, stroke, and other cardiovascular complications.


5. Time-effective 


Most bodybuilders perform sprint workouts in HIIT form, which involves alternating intervals of high-intensity exercise and low-intensity exercise or rest periods. This alternating pattern makes the workout shorter in duration compared to traditional endurance workouts, allowing you to achieve significant fitness gains in a relatively short time.


Sprinting is an excellent option if you have a busy schedule and want to maximize your workout efficiency. It delivers comparable or superior results in cardiovascular fitness, fat loss, and muscle development in a fraction of the time than longer, steady-state outdoor cardio exercises.



Precautions for Doing Sprint Workouts


Like any other workout, be cautious during sprint workouts. Below are five precautions to ensure a safe and effective training session.


1. Warm-up and Cool Down Before and After Sprint Workout


Before starting sprint workouts, warm up thoroughly to prepare your muscles for the intense activity ahead. Dynamic movements that include light jogging, dynamic stretches, and mobility exercises help increase blood flow, loosen tight muscles, and reduce the risk of strains or pulls during sprints.


After the sprint workout, cool down with static stretches targeting major muscle groups to improve flexibility, reduce muscle soreness, and prevent stiffness. 


2. Progress Gradually


Sprint workouts can be highly demanding on the body, especially if you’re new to high-intensity training or haven’t sprinted in a while. 


To avoid overexertion and minimize the risk of injury, start with shorter sprints at moderate intensity and progressively increase the duration and intensity of your efforts as your fitness level improves. 


3. Choose the Right Surface for Sprinting


Opt for flat, even surfaces with good traction for your sprint workouts to minimize the risk of slips, trips, or falls. A well-maintained track that is debris-free might be better for sprinting as it provides a softer surface than pavement. 



4. Have Sufficient Recovery Time


Sprinting places significant stress on the muscles and central nervous system, requiring adequate recovery between workouts to allow for adaptation and repair. 


Avoid sprinting on consecutive days and allow at least 48 hours of rest between intense sprint sessions to prevent overtraining and minimize the risk of overuse injuries. 


On your recovery day, incorporate active recovery activities such as foam rolling and stretching to promote circulation and alleviate muscle soreness.


5. Wear Proper Footwear


Invest in quality athletic shoes designed for sprinting or running. Choose shoes with adequate cushioning, support, and traction to help absorb impact, provide stability, and prevent injuries.



6. Consult a Healthcare Professional


Before starting any sprint workout regimen, consult with a qualified healthcare professional, such as a sports medicine physician or physical therapist. 


A healthcare provider can assess your condition to guide you on safe exercise practices and recommend appropriate modifications or alternatives to sprinting exercises.


Those with musculoskeletal injuries should avoid doing higher intensity or ballistic style workouts such as interval sprinting on treadmills as it may worsen the situation. Instead, they should do low-impact sprint exercises on an elliptical trainer or sprint on an indoor bicycle.




Top 7 Sprint Workouts To Gain Speed and Muscles



Below are 10 simple sprint workouts to help you become the best runner and weightlifter. These workouts can be done anywhere, including the hill, track, treadmills, and the road.



1. Beginner Sprint Workout


A beginner sprint workout introduces you to sprinting and gradually helps you build a foundation of speed, power, and endurance. When doing it, maintain the same speed throughout repetitions. 


Here’s a simple beginner sprint workout to perform outdoors.


  • Warm up for five minutes with light jogging or dynamic stretches
  •  Sprint for 30 seconds at a moderate pace of 60-80 of your maximum effort
  •  Slow down by doing active recovery for 60-120 seconds
  •  Repeat 10 times


2. Power Sprint Workout


A power sprint workout focuses on developing explosive speed and power through short, intense sprint intervals. It is ideal for athletes and fitness enthusiasts looking to improve acceleration, endurance, and anaerobic capacity and power.


  • Sprint 12 x 200m
  • Walk a 200m recovery speed or light jog between sets


3. Hills Sprint Workouts


Hill sprint workouts are excellent for building strength, power, and endurance while improving sprinting form and efficiency turnover. They provide a challenging yet low-impact alternative to traditional flat-surface sprinting, making them suitable for individuals of varying fitness levels.


To do them, you will need a steep hill of about a third of a mile, and if it’s a treadmill, set it at 3.5 to 4.5 incline. 


  • Sprint up a third of the hill as fast as you can and then walk or jog back down to the starting point to recover.
  • Sprint up the two-thirds of the hill as fast as you can and then jog back downward to recover.
  • Sprint up the hill to the end at a fast pace and then walk or jog back down to the starting point to recover. Rest for 2 minute
  • Repeat for 6-8 repetitions.


4. Pyramid Sprints Workout


A pyramid sprint workout alternates between increasing and decreasing distances or durations of sprints.  It challenges both speed and endurance while providing a versatile and effective way to improve cardiovascular fitness and muscular endurance. Here’s how to do a pyramid sprint workout:


  • Warm up with exercises such as high knees, butt kicks, leg swings, arm circles, and hip rotations.
  • Start sprinting for a short sprint distance of 20 meters or sprint for 30 seconds, followed by a minute recovery walk.
  •  Increase the distance or duration with each repetition (e.g., 40 meters, 60 meters, 80 meters) or 45-second sprint, 60-second recovery, 1-minute sprint, followed by 2-minute recovery.
  • Once you reach the peak distance, decrease the distance with each repetition.
  •  Repeat 5 times


5. Segment Sprint


A segment sprint workout involves breaking down a longer sprint into shorter segments or intervals to allow you to focus on maintaining speed and intensity over each portion of the sprint.  It builds speed endurance, enhancing overall sprint performance. 


Here’s how to do a segment sprint workout:


  • Warm up for five minutes
  • Start with a 100-meter sprint segment at maximum effort
  • Rest for 30-60 seconds
  • Repeat segments print X 6


6. Fartlek Sprint Training


Fartlek sprint training is a versatile and unstructured form of interval training that varies the intensity and speed of running over different distances and terrains. It allows for flexibility and spontaneity, making it suitable for athletes of all levels to improve their overall fitness.


Here’s how to do a fartlek sprint training session


  • Pick a landmark or point in the distance (e.g., a tree, lamp post, or sign) and sprint to it with maximum effort for 2-3 minutes to establish a rhythm.
  •  Slow down at a jogging pace for recovery.
  • Repeat this pattern of alternating between fast sprints and recovery jogs for the duration of the workout.
  • Feel free to vary the duration, speed, distances, incline, and intensity of the sprints based on how you feel and the terrain you’re running on to keep the workout challenging and engaging.


7. Endurance Sprint Workout


Endurance sprint training focuses on improving the ability to maintain speed over longer distances or durations, thereby enhancing aerobic and anaerobic endurance.


When doing it, maintain maximum speed for a prolonged period to train your body to be comfortable upholding a faster speed for a more extended period.


Endurance sprint workouts, such as marathons, soccer, basketball, and cycling are beneficial for sports that require sustained sprinting efforts. Here’s how to do an endurance sprint workout:


  • Start with a moderate-paced jog for 5-10 minutes to warm up the muscles.
  •  Perform a 4 X 20 sec sprint at a pace of 85 efforts at an incline of 8%followed by a 90-sec recovery jog.
  • Repeat the 4 X 20 sec sprint at a pace of 95 efforts at an incline of 1%, followed by a 90-sec recovery jog.








Sprint workouts offer a multitude of benefits, such as improved cardiovascular health, speed, strength, power, athleticism, and time efficiency.


By incorporating sprint workouts into your fitness regimen, you can enhance your overall performance, achieve your fitness goals more effectively, and enjoy a healthier, more active lifestyle.


When incorporating sprint workouts into your training routine, ensure you warm up properly. Also, remember to wear proper footwear and allow yourself adequate recovery time if new to sprinting. Always gradually increase the intensity and volume of your sprint training over time to continue making progress and improving your athletic performance.






Instantized Creatine- Gains In Bulk

You must be logged in to post a comment Login

Leave a Reply

More in Blog Post