The Ultimate 23.5 Minute Fat Burning, Ab Sculpting Sprint Workout

The Ultimate 23.5 Minute Fat Burning, Ab Sculpting Sprint Workout
It’s a powerhouse training method that… 1). Sprints can help when trying to “tone up” (increase muscle) to decrease body fat, allowing those muscles to really show themselves off. They can also help increase insulin sensitivity to allow dropping fat to become easier. Unlike other forms of running that can tear muscle down, sprints help develop it… and power! 2). Sprints are intense on the central nervous system. Just doing a few at the start of your workout can help improve performance output and force due to an enhanced CNS. 3). Sprints make abs. When you think of core exercises, your mind most likely goes to things like leg raises, sit-ups and crunches. Am I right? I know I’ve mentioned sprinting lately, but haven’t really elaborated on the topic much. Now is the time. Sprinting hits the muscles and metabolic system unlike anything else. It tones muscles, specifically the quads, hamstrings, glutes AND ABS while building power, explosive capabilities, strength and leanness. Basically it’s the perfect cocktail for uncovering those sexy abdominals hiding below our belly fat. Whoever said you can’t get stronger AND leaner simultaneously clearly has never done sprints before. They’re idiots. Sprints are the most explosive workout you can get… Assuming you truly are sprinting after each take off (as opposed to simply running or jogging the track chasing butterflies). Plus, with the up/down intensity of rests and go… Your body stays in fat burning, calorie dropping mode. Did I mention the after burn effect of sprints can last over 24 hours? Let’s look at some studies… The Science Behind Sprinting This study from Colorado State University found that just 2.5 minutes of sprinting can burn up to 200 calories! Those participating in the study gave max effort for 30 seconds on a stationary bike, rested for 4 minutes before repeating for a total of 5 rounds. According to a study published from The University Of Glasgow, just 2 weeks of sprint interval training can lead to drastic improvements in overweight subjects in terms of oxygen intake, blood pressure, insulin control and body composition. And finally, this article really captured my attention because it deals 100% with women (it seems most sprint research has been done on men), from the University Of Ontario… 15 women underwent 6 weeks of sprint interval training. At the end of the 6 weeks, on average ladies were down 8% of their mass, waists decreased by 3.5%, body fat dropped by 1.3%, and peak running speed improved by 4.8%! Also important to note… Because sprinting is such an intense workout, it shouldn’t be done every single day. Just like “leg day” or “arm day” the body needs time to recover. Gives those legs a break! That also goes between sets. In most of the studies mentioned above, the subjects completed 30 seconds of exercise and 4 minutes of rest between each sprint set. Because of the high intensity, it takes the body longer to recover fully So sprinting is the shiznik! Now what? Are you just supposed to go outside and sprint to the stop sign a few times? Well, you certainly can. And you’ll get great benefits. But if you’re like me, you prefer something a bit more planned out. Hence… Killer 23.5 Minute Sprint Workout It helps to use an interval timer like GymBoss which will beep when you need to go and rest. This helps you stay in “Go Mode” without breaking to figure out timing. Quick Health Note: Make sure your body is healthy enough to handle sprints (always consult your doctor before trying anything new and intense). If you’re up for a challenge, I recommend doing sprints 1-2 times per week. I promise, you’ll see and feel a difference. I did this workout earlier this week and I can assure you, it’s intense in all the right ways! —————————— Do you like this workout? Make sure to share it using those buttons to the side or right below! If you’re looking for more workouts and would love to train WITH me, make sure to check out my Body Burn Challenges Program. Over 60 workouts filmed in real time so you can workout right along with me to push to your full potential! —————————— When’s the last time you ran full out in a sprint? Original article and pictures take http://www.liftingrevolution.com/the-ultimate-23-5-minute-fat-burning-ab-sculpting-sprint-workout/ site