Cardio Workouts - Sprint 8's

Out of all the cardio workouts I have done, nothing has given me better or faster results than sprint 8's. Within days my pants are getting looser. This type of cardio exercise is not to be taken lightly, it is very intense and not for beginners. 3 times a week is plenty if you are eating well and combining it with weight training. There is not much point developing, shaping, building new muscle, if a thick layer of fat continues to hide your new physique. You want to hang onto your muscle and shred the fat away.

Sprint 8's will give the maximum release of growth hormone. Researchers show that growth hormone can be increased by as much as 530 percent through sprinting activities. Growth hormone is a fat burner, and this type of training is a natural way for you to boost your bodies production of it.Pick your favourite piece of cardio equipment to do this. Anything that gets you out of breath by going hard and fast will work. I myself opt for a good pair of running shoes and head off to an open field where I can go for it. The reason I prefer running is I don't need to fiddle with dials on exercise equipment continuously to adjust the speed up and down.

Ideally you want your sprints to last approximetely 30 secondsAnd your rest periods between sprints to last 90-120 seconds.

I am going to use the Sprint 8 workout I use in the following example, but feel free to use any piece of equipment. If you are using cardio equipment, keep in mind it takes a few seconds to reach your required speed, so the sprints will be more than 30 seconds. If you are sprinting at level 10 on an exercise bike, the time it takes you to get up to level 10 is not counted. You count your 30 seconds once you have reached the required speed.

Cardio Workouts - Sprint 8 routine

Mark out on a field 70 metres or 80 yards. Spend five minutes going for a light jog to warm up your muscles. Spend another 5 minutes stretching your quads, calves, groin, hips and hamstrings. Give them all a good thorough stretch. You do not want a hamstring strain.

Begin your first sprint, at approximately 40% of your full speed. Slightly faster than jogging.Then walk back to the start, don't jog or run, walk back, this is your rest period, 90 seconds to a maximum of 2 minutes.

Then as soon as you are back, start your second sprint, this time at 50% speed. Again walk back and then do your third sprint at 60% and so on.

The workout would look like this.

Warm up, light jog and stretches (10 mins)
Sprint 1 (40% speed)(walk back)
Sprint 2 (50% speed)(walk back)
Sprint 3 (60% speed)(walk back)
Sprint 4 (70% speed)(walk back)
Sprint 5 (80% speed)(walk back)
Sprint 6 (90% speed)(walk back)
Sprint 7 (100% speed)(walk back)
Sprint 8 (100% speed)(walk back)

Cool down with a few minutes of walking, then finished!

Your last 2 sprints are as fast as you possibly can go. Even at 90% you will be close to full speed.

Repeat 3 times per week, you can do more of these cardio workouts per week if you are game.

For best results follow the cardio workouts in sequence from the main cardio workouts page.
Weeks 1-3 = decreasing intensity cardio
Weeks 4-7 = Interval Training workout
Weeks 8-10= Spring 8's

That is 10 weeks of quick cardio workouts that deliver, don't take my word for it, try it and see. Combine with a good nutrition and the chest workouts on this website, and you will have a more muscular and defined body that people will envy.