Burn 2x the Fat in 1/2 the time

If you are looking to burn fat quickly or perhaps you if you haven't got the time for long cardio workouts then sprint training is the best workout. Sprint training is short, sharp and intense and can be done inside or outside of a gym.

The benefits of Sprint Training and the science behind why it burns fat more effectively than most cardio workouts are:

* EPOC (Excess Post-Exercise Oxygen Consumption)
* Metabolic Adaptations
* Phosphate Metabolism
* Glycolysis
* Intramuscular Buffering Capacity

Don't panic, this sounds complicated but I will go into more detail, it's important to understand what happens to your body when you do certain workouts to be able to maximize the effects.

EPOC

EPOC or Excess Post-Exercise Oxygen Consumption is one of the biggest benefits of sprint training. Sprinting is a high intensity workout and puts your body under a great deal of stress; EPOC is where your body returns to its former state, once the exercise is over. This expands a great deal of calories.

This kind of workout isn't for everyone because it can put stress on joints and muscles; however everyone can adapt it to suit their needs. You can increase calorie use by increasing the intensity, for example sprinting uphill.

Metabolic Adaptions

After a number of sprint training workouts your body will up its ability to produce enzymes, these enzymes in turn, increase the storage capacity of the muscle. This allows you to workout harder and longer, although this will be during aerobic exercise. Aerobic exercise is exercise using oxygen. Even though you are increasing the muscle capacity you are still limited to short bursts of anaerobic exercise, as these exercises are without oxygen.

Phosphate Metabolism

Another benefit of sprint training is the effect it has on phosphate metabolism. Phosphate creatine stores, is responsible for the body's fuel source for muscular activity. Increasing this will have huge benefits.

Glycolysis

Glycolysis is the primary form of metabolism during sprints and is responsible for 55% - 75% of energy production during exercise.

Intramuscular Buffering Capacity

The one downside to sprint workouts is that due to the intensity there is much more lactic acid produced, as this accumulates it causes extreme feelings of fatigue and stiffness in the muscle tissues. This can cause you to miss training sessions or require you to rest for longer periods of time to aid recovery.

Overtime, sprint training increases intramuscular buffering capacity, this allows you to 'buffer' or deal with the byproducts of intense training, such as lactic acid better. Allowing you to workout out for longer periods of time at high intensity levels and recover in less time.

Examples of Sprint Training

As discussed you can easily vary the intensity of sprint training workouts by:

* Increasing length of sprints
* Decreasing length of rest intervals
* Sprint uphill instead of flat ground

Training isn't limited to just running, it can also be performed on an upright stationary bike, rower or cross trainer.

So if you are looking to burn fat, sprint training has far more benefits than regular 40 minute cardio workouts.

For these benefits to occur, make your sprints last between 20 - 40 seconds and using rest intervals that are equal to or greater than the actual work period. Repeat this process 6 to 8 times and ensure that you spend at least 5 minutes warming up and 5 minutes cooling down.