Our Favorite Sprint Program

Our Favorite Sprint Program

Sprints are one of the best forms of exercise to get you leaner and in shape quick.

Below is a video of what is currently our favorite sprint program. Check it out!


Ps, it was super bright outside. Don’t judge me.

To recap, you’ll need to download the interval timer app from Apple or Google Play store. Or you can buy a Gym Boss as used in the video.

The first circuit should be set up like this:

Work: 20 Seconds. This is where you sprint for 20 seconds as fast as possible.

Rest: 30 Seconds. Chill for 30 seconds and continue until complete.

Rounds: 14


After a 2-3 minute break, perform a program like this:

Work: 40 Seconds

Rest: 50 Seconds

Rounds: 7


The total workout takes around 25 minutes to complete. Sprint interval programs like this are incredibly effective to elevate your metabolism and burn an incomparable amount of calories in less time than standard running.


For some ideas on how to create variety or adjust it to your level, here’s some suggestions:



  • Add 10 seconds to the rest periods of both circuits
  • Do fewer rounds
  • Run some of the rounds at 70-80%


  • Reduce the rest periods by 10 seconds
  • Increase the work periods, but never to more than a 1:1 work to rest ratio.
  • Run more rounds at 90-100%
  • Add a distance component and make sure you’re running a little farther each time. This indicates that your speed is increasing.

When to Do Sprints:

Adding Sprints 1-3 times a week for periods of time will dramatically improve your endurance, help you lose body fat or stay lean. We don’t recommend doing them the day before leg sessions and not directly before weight training. Always cap workouts at an hour max to maintain optimal hormonal output. Besides that, any day or time is fair game! Here’s a good example of a great training program:

Monday: Strength Training, Upper Lower Split

Tuesday: Sprints

Wednesday: Strength Training/Metabolic Conditioning Split


Friday: Strength Training, Upper/Lower Split

Saturday: Sprints


Where To Do Sprints:

We prefer on grass but pavement is great too. Parks, schools and even parking lots are all you need to get a great workout in!


So set a time and move some earth baby!


If you have questions about how to integrate Sprints in your routine or balanced strength training, then click “Request More Information” below.

About the Author: Marshall Ray

Marshall Ray is a Certified Strength and Conditioning Specialist (CSCS), Level 2 Poliquin International Certified Strength Coach (PICP), Biosignature Practitioner and a certified Precision Nutrition Coach (Pn1). He is the founder of Faster Fitness and co-founder of Femme Fit. He's passionate about building a community of people who love fitness and taking control of their health.