Introduction
One of the most potent forms of the High-Intensity Interval Training training (HIIT) methodology is HIIT sprint training, which offers a dynamic approach to exercise that appeals to many types of athletes and fitness enthusiasts alike.
HIIT Sprint Training is a form of cardiovascular exercise that alternates between periods of intense, all-out sprinting and less intense recovery periods. This form of workout is designed to push your body to its limits for a short duration, followed by a recovery phase, only to repeat the cycle several times throughout the workout.
The benefits of HIIT sprint training are numerous. From building endurance, increasing your anaerobic threshold, and promoting fat burn to saving time and enhancing athletic performance, this form of training presents an efficient and effective way to attain various fitness goals.
Introduction to HIIT Sprint Training
High-Intensity Interval Training, or HIIT, is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods. When it comes to sprinting, HIIT becomes an even more efficient way to exercise. Here’s why:
Maximal Effort: Sprint Interval Training (SIT) is a form of HIIT that combines periods of maximal effort with longer rest periods. The key here is the maximal effort during the sprints, which pushes your body to its limit and triggers various physiological responses.
Efficiency: SIT is a time-efficient workout. Instead of spending long hours doing moderate exercise, you can achieve similar or even better results with short bursts of intense activity.
Flexibility: SIT doesn’t require any fancy equipment or a gym. It can be done anywhere — on a treadmill, an outdoor or indoor track, a trail, hills, or a road.
This video is quite good. In the latter half it covers some of the benefits discussed here. The presenter also compares exercises used in HIIT. No prizes for guessing what the number 1 exercise to incorporate into your HIIT is….
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Benefits of HIIT Sprint Training
Improved Cardiovascular Health
HIIT sprint training can greatly improve your cardiovascular health. The intensive nature of the workout forces your heart to pump more blood, strengthening your cardiovascular system. With time, this can lead to increased stamina and overall endurance.
Increased Muscle Strength and Endurance
HIIT sprint training is not just a cardio workout, it also contributes significantly to muscle development. The explosive nature of the sprinting action demands a lot from your muscles, leading to increased strength and endurance over time.
Weight Loss
One of the most appealing benefits of HIIT sprint training is its ability to burn a significant amount of calories in a short period of time. Furthermore, the intensity of the workout triggers the ‘afterburn effect’ (also known as excess post-exercise oxygen consumption or EPOC), causing your body to burn more calories even after you’ve finished your workout.
Time Efficient
HIIT sprint training is incredibly time efficient. Because the workout is so intense, you can achieve more in a shorter period of time compared to traditional steady-state cardio workouts. This makes HIIT sprint training a great option for people with busy schedules who still want to maintain an effective workout routine.
Versatility
HIIT sprint training can be done anywhere and doesn’t require any special equipment. This makes it a versatile workout option that can be adapted to your personal preferences and circumstances.
Whether you prefer to workout in a gym, in the park, or at home, HIIT sprint training can be a part of your fitness routine.
Improves Metabolic Health
HIIT sprint training can help improve various metabolic health markers. It has been shown to reduce insulin resistance, a key factor in the development of type 2 diabetes, and can also help improve heart rate and blood pressure.
Is HIIT Sprint Training Suitable for You?
HIIT sprint training has been found to be highly beneficial for people who are seeking to improve their cardiovascular health, increase their muscular strength and endurance, and enhance their overall fitness.
Multiple studies have found that after several weeks of HIIT training, participants significantly improved their aerobic and anaerobic fitness levels, lost fat, and even gained muscle mass12.
Specifically, for athletes who require repeated sprinting efforts in their sport such as soccer, football, or basketball players, HIIT can be particularly useful. These sports often demand both endurance and explosive power, which HIIT sprint training can effectively develop.
On the other hand, while HIIT can also benefit track and field sprinters, it might not be the optimal training method for those who are primarily focused on improving their maximal sprinting speed over short distances.
This is because HIIT primarily enhances aerobic and anaerobic fitness, and while it does aid in speed development, pure sprinting training might be more suitable for achieving peak speed.
If you’re a ‘pure sprinter’, and are only concerned with single sprint ability, then HIIT may not be the most optimal form of training. HIIT Sprint Training is more suited to athletes that require high levels of repeat sprint ability.
HIIT Sprint Training Workouts
Once you have prepared yourself for HIIT sprint training, it’s time to dive into the workouts themselves. Here are two workout structures to get you started: one for beginners, and one for intermediate to advanced exercisers.
Beginner HIIT Sprint Workout
This workout is ideal for those who are new to HIIT sprint training or are getting back into fitness after a long break.
- Warm up for at least 3–5 minutes with light cardiovascular exercise such as jogging in place. Follow this with a few dynamic stretches such as leg swings, high knees, and walking lunges.
- Complete 3–4 intervals lasting 20–30 seconds at an intensity of 10 — your maximal effort.
- Rest 4–5 minutes after each sprint. These rest periods can be complete recovery with no activity or low intensity exercise like walking. Keep the level around a 1–2.
Perform this routine 2–3 days a week for a few weeks before adding more exercise intervals or decreasing the rest periods.
Intermediate to Advanced HIIT Sprint Workout
This workout is best for those who have some experience with HIIT or are in good physical condition.
- Begin with a 10-minute warm-up at an easy to moderate pace.
- Increase speed gradually to a comfortable, moderate pace for the next 5 minutes.
- Sprint all out as fast as you can for 30 seconds.
- Reduce speed to a comfortable pace to fully recover for 4 minutes and 30 seconds.
- Repeat the sprint and recovery steps three more times for a total of four sprint intervals.
- End with a 4-5 minute cool down at an easy pace.
In either workout, you may need more warm-up time if your body doesn’t feel ready for the first sprint. Also remember that an all-out effort is very challenging, so your sprints should really push your limits while leaving enough recovery time to refill your energy reserves for the next sprint.
These are just some examples, but plenty of HIIT routines exist out there. Additionally, you can modify your own routine to meet your specific needs.
How I typically feel after a HIIT Sprinting session. Now that I think about it, a soccer/football game is more or less an extended HIIT Sprint training session (if you’re trying hard, that is).
Modifications
Note that HIIT sessions don’t have to be running-based. You can do these workouts on any machine, set to a manual mode, or with any outdoor activity such as walking, running, or cycling. If you are using a treadmill, you will want to build in more time around the sprint intervals, since it takes a bit for the treadmill to speed up and then slow down.
In any case, make sure you take the time to cool down and then do a thorough, relaxing stretch. This kind of workout is very challenging on the body. Don’t do this workout two days in a row; follow up with a recovery day exercise like light jogging, strength training, or some other type of easy cardio.
Progressing in HIIT Sprint Training
As you continue with your HIIT sprint training, it’s important to keep challenging yourself to avoid hitting a plateau. Here are some strategies for progressing in your HIIT sprint training:
Increase the Number of Intervals
One of the simplest ways to progress in HIIT sprint training is to increase the number of intervals in your workout. Once you’re comfortably completing your current number of intervals, try adding one or two more. But remember to only implement one change at a time. For example, add 1–2 intervals to the workout, but leave the rest period the same.
Reduce Rest Times
Another way to increase the intensity of your HIIT sprint training is to reduce your rest times. This will force your body to recover more quickly, which can lead to increases in aerobic and anaerobic fitness. Once you’re comfortable with your current rest times, try reducing them by 15–30 seconds (using the example workouts given above).
Combine Methods
As you become more advanced in your HIIT training, you can begin to combine these methods. For instance, you might increase the number of intervals and decrease your rest time in the same workout.
Progressive Overload
Focus on progressive overload. This means gradually increasing the amount of stress you put on your body during workouts over time. As your body adjusts and you feel ready to advance the workouts, make only one change at a time. For example, add one session to the week or increase the work interval or number of intervals every 2–3 weeks.
Remember, the goal is to keep your workouts challenging but not to the point of exhaustion (overtraining) or injury.
Conclusion
HIIT sprint training is a powerful tool for improving cardiovascular health, improving athletes’ repeated sprint ability, as well as promoting overall athleticism.
By incorporating intense bouts of sprinting with periods of recovery, this form of training pushes your body to its limits, resulting in significant health and performance benefits.
While HIIT might not be appropriate for all athletes (such as for ‘pure sprinters’), most athletes can find some benefits of incorporating HIIT Sprint Training into their program. Whether you’re a seasoned athlete looking to improve your performance, or simply someone seeking a time-efficient way to get in shape, HIIT sprint training may be the perfect fit.
