If you’re looking to shed some pounds, cardio is a great way to get started. However, not all forms of cardio are created equal. According to a recent study, sprinting burns 40% more calories and fat than other forms of cardio, including high-intensity interval training (HIIT).
This also means that you’ll have more spare time you have available to you.
Sprinting burns more calories than other forms of cardio
Sprint interval training leads to a reduction in body fat that is 40% greater than that which is achieved through HIIT or any other form of cardio. However, the benefits of a good sprint session extend far beyond the reduction of body fat.
Sprinting maybe won’t make you as fast as Usain Bolt, but it will help you lose weight and improve your cardiovascular health. It takes up to 60 percent less time than traditional HIIT and other forms of cardio, so you can watch an extra hour of Netflix without sacrificing your fitness goals.
However, your top pick for cardiovascular exercise ought to be something you look forward to doing. The most important thing is to actually do some form of cardio.
If you despise doing cardio on machines like the rowing machine or the treadmill, you are less likely to incorporate it into your workout routine, which could hurt the results you get. Change things up in a way that you enjoy and you’ll see the pounds melt away.
And here’s some more evidence for why sprinting burns more calories and it’s an excellent exercise for losing weight:
Sprinting versus high-intensity interval training (HIIT)
Typical forms of HIIT include circuits using a variety of equipment (kettlebells, dumbbells, exercise bikes and more).
- People who trained with sprint intervals completed 10% fewer workouts per week than those who did not.
- Sprinters had workouts that were 44 percent shorter compared to those who did HIIT.
- During these workouts, the participants in the sprint group completed almost 5 percentage points fewer sprints than the participants in the HIIT group completed their high-intensity intervals.
- These sprints had a duration that was 85 percent less than that of the high-intensity interval training performed by the HIIT group.
Sprinting versus continuous cardio (running, jogging on the treadmill)
- When compared to steady-state cardiovascular exercise, sprinting resulted in a 92% greater reduction in body fat percentage.
- Sprint interval training (SIT) had significantly better results than medium intensity continuous training (MICT) in reducing Body Fat Percentage (BF%) while requiring 71.17% less time spent exercising than MICT did.
- Participants in SIT completed an average of 15.54 percentage points fewer workouts per week when compared to those in MICT.
- In comparison to MICT, the workouts for SIT were 60.12% shorter in length.
Include some sprint intervals in your routine if you find cardio to be a boring and laborious slog (and let’s be honest, the majority of you do), as this would be a wise move. Not only will you finish your workout in less time, but you will almost certainly burn more calories in the process.