Studying Sprinting As One Of Best Cardio To Burn Fat

by Christian Blake on December 8, 2012

I like it when I have to praise celebrities that I believe are spectacular and awesome; simply because they are extraordinarily peculiar and different. This is the case with me having to tell you how good Usain Bolt – the Jamaican Olympic record-breaking sprinter – is. He has won the admiration of the world and is therefore regarded as the world’s fastest man. I won’t bore you with why I like him, considering that it’s all philosophical (his character, attitude, skills, and general person) but I can assure you that it is nothing out of his professionalism (Haha!). Also, when you look into a sportsman like Christiano Ronaldo – the Portuguese/Real Madrid Skipper, you just can’t help but like him. His reflexes, energy, drive, physique and of course (the ladies won’t miss this one), his looks. Both these sportsmen are fabulous sprinters but I guess my best pick will be the legendary CR7. Have you seen his Abs? Have you watched him play… the way he runs? I am sure he will also agree with me that sprinting can definitely be recognized as one of the best cardio to burn fat.

Fat accumulation occurs in the body because of an energy imbalance in the body. When you consume more calories than you need, it results in weight gain. Burning fat all over the body requires regular cardio activity. The Centers for Disease Control and Prevention recommend a minimum of 150 minutes of cardio activity weekly, so select cardio activity that maximizes your fat burning to shed weight quicker. Cardiovascular exercises raise your heart rate and burn fat. However, not all cardio exercises burn fat at the same rate. Choose cardio workouts that involve repeated movement of your major muscle groups and do them at a moderate to vigorous pace. While exercising, you should be able to speak isolated words but not to actually converse. Your muscles should feel warm and your joints lubricated.

Vigorous activities typically burn the highest amount of calories. For example, walking at 2 mph burns 183 calories an hour for an over-weight person, while jogging and swimming shed 511 calories an hour. For a high-calorie-burning cardio activity, try roller-bladder to shed 913 calories an hour. But if you want an off-the-hook result, try this;


Whether you are new to running or you are someone who jogs regularly or a fit runner, sprinting has a number of benefits to your overall health and fitness. The effects of sprinting can help you perform more efficiently, accomplish more with your workout in a shorter amount of time and add variety and challenge to your training routine. Remember, though, that doing too much too quickly can cause injury. Although running is a top cardio exercise for burning calories quickly; your pace makes the difference in how much fat you burn. Sprinting a 12-minute mile will burn between 580 and 870 calories per hour, depending upon your fitness level and weight. Running a vigorous 7.5 minute mile burns 985 to 1,470 calories per hour. If you burn 750 calories per day sprinting and you exercise daily, you lose 1.5 lbs. of body fat per week.

Sprinting uses fast-twitch muscle fibers which are stronger than the slow-twitch fibers used for jogging, but tire more quickly. Regular sprint training increases your quantity of fast-twitch fibers, allowing you to run further distances faster because your muscles learn to use oxygen more efficiently. Sprinting also creates defined muscles, as fast-twitch fibers are bulkier than slow-twitch.

One of the effects of sprinting is to target the muscles in your hips, butt and thighs. This is because you engage your quadriceps and gluteus more during sprint training because you have to pick your legs up higher to run faster. Sprinting also builds the hip flexors, which helps tone around your hips and gives you more explosive power. Also, it is a fact that running is good for your cardiovascular system, but sprinting is even better. When you are sprinting you go into oxygen debt, forcing your body to learn to process oxygen more efficiently. Sprinting also increases your heart and lung capacity as your body tries to draw in more air; not only does this build your athletic abilities but it can also help lower your blood pressure and decrease your resting heart rate.

Because it is high-intensity, sprinting is an efficient way to burn fat quickly. It is recommended to do at least one or two sprint training sessions per week. This increases the total distance covered, compared to running at a steady pace, and the short, sharp bursts of effort help boost your metabolism. This raises your overall calorie burn during exercise and helps you continue to burn fat while at rest. Try alternating one minute of sprinting with two minutes of running, or running sprint repeats with short rests in between.

Although, if you aren’t ready for vigorous cardio; you can still burn fat with moderate activity. For example, water aerobics burns 292 calories an hour for a 160-pound person. Walk at a brisk pace of 3.5 mph to shed 277 calories an hour or bike at a leisurely pace to burn 292 calories an hour. As soon as moderate cardio gets easy, challenge your body to more vigorous cardio to burn more fat, or try any of these alternatives;

Interval Training

Strengthen your body and burn fat all over with interval training. Interval training is an exercise approach that alternates bursts of intense activity with bursts of light activity. This training approach is used by professional athletes to increase calorie burning and strength. Start out with a light activity, such as walking, for a few minutes. Then, switch to a vigorous activity, like jogging, for a few minutes. Rotate between the two activities for at least 30 minutes to burn fat faster. As your body gets stronger, select higher-intensity activities. For example, instead of rotating between walking and jogging, rotate between jogging and running.

Circuit Training

Circuit training allows you to alternate between toning exercises and vigorous activity. For example, you can start with pushups, switch to a high-intensity activity, like jumping jacks, follow up with a toning exercise, such as abdominal crunches, and end with jogging for a few minutes. Complete at least 30 minutes of exercise most days of the week to maximize results.

Martial Arts

The more challenging forms of martial arts, such as tae kwon do, burn 730 to 1,090 calories per hour. Maximize the fat you burn by using large and vigorous arm movements. Kick high, squat low and move quickly. Kickboxing workouts are a blend of martial arts moves and traditional high-impact cardio exercises. Keep your feet moving to maintain calorie-burning.

Reverse Cardio

A reverse cardio workout provides an effective way to boost your calorie-burning potential. Use a scale of 1 to 10 to rank how hard you’re working. A 10 represents the hardest, while a 1 is the easiest. Use an elliptical or stair machine to complete this 24-minute workout. Start with an 8.5-intensity. After three minutes, reduce your intensity to 8. Continue exercising, reducing your intensity by 0.5 every three minutes. Complete the session with a three-minute workout at a high level intensity.


Speed is not the only way to burn fat quickly. Climbing steps, hills or a stair treadmill burns fat. In addition, going up an incline builds gluteus, thigh and calf muscles. The denser your muscle tissue, the higher you raise your resting metabolism, so you burn more calories even while at rest. Hiking burns between 435 and 650 calories per hour. Climbing stairs burns between 655 and 980 calories per hour.

Losing fat through exercise requires consistency. Creating a plan will help you exercise regularly. It is advised and recommended to work out at least two hours and 30 minutes every week. This breaks down to about five 30-minute sessions a week. Increase your cardio sessions from 30 minutes to 60 minutes to burn more calories. You can collaborate with your doctor, who can help you set healthy fitness goals.

Select your activities carefully for higher fat-burning potential. For example, bicycling burns 292 calories an hour for a 160-lb. person. However, if that same person jogs for an hour, she’ll burn about 584 calories an hour, according to the Mayo Clinic. As you get stronger, add running to your cardio plan — a 160-lb. individual will burn about 986 calories an hour. Perform the highest intensity exercise you can tolerate to boost your fat-burning potential.

Cardiovascular activity helps improve your mood, decreases stress and reduces your risk for chronic diseases. It’s like the law of karma; the best exercises to burn fat help you burn the fat and even tone your body. Select the most effective cardio activities to assist your weight loss goals. Combine the best cardio exercises with a nutritious diet for quicker results. Don’t overlook the fat-burning power of low- to moderate-intensity cardio in your exercise routine. Whether you’re still working your way up to more intense exercise or have a medical condition that renders high-intensity exercise dangerous, less intense workouts can help you reach your goals. One way to improve the fat-burning capacity of lower intensity activities is to gradually increase the duration of the sessions. Another option, as earlier stated, is to incorporate interval training, which consists of intermittent bursts of higher-intensity work, into your routines.

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