You are currently viewing an international version of the site

Click here to visit
it's tough
that's why it works

We love to SPRINT in all our Metafit, MetaPWR and MetaPRO formats. Why? Because, it’s arguably the best bodyweight exercise you can do - especially in a HIIT workout.

Sprinting is an anaerobic exercise, which is all about power and strength, and unlike aerobic exercise, you aren’t training with a continuous supply of oxygen. This is why sprinting is done at shorter distances, think 100, 200 and 400metres. If you’re running as fast as possible you can only maintain that level of effort for a limited time. 

Sprinting is a lot more physically demanding than steady state running and that also means you’ll see improvements to your body much quicker.


Sprinting will increase your metabolism and you can expect to burn more fat in the hours after the run. This is because after exercise, your body goes through a process called the afterburn effect or EPOC (excess post-exercise oxygen consumption). During this process, your body uses fat as its primary source of energy and the more intense your workout, the more fat that gets burned in the hours after the run.

Sprints also fuel your body with growth hormone. This creates an anabolic environment which will help you become stronger and gain muscle especially in your glutes and the rest of your lower body but also your torso (rock hard abs) according to this study.

Another study found that the anabolic effect was even more pronounced in women than in men. Great news ladies, ‘tone’ up with sprinting!

“So You’re Telling Me I Should Sprint?”

Well, it really depends on your goals. If you like competing in marathons and other long-distance events then running is certainly warranted BUT sprinting is simply a more efficient form of exercise if you’re trying to get a better body. Add in some resistance training and you have a pretty great combination which WILL get results.

Here’s study which found that 2 minutes of sprinting in intervals was comparable to running at a continuously steady pace for 30 minutes.

Is it tough? Yep, but it’s worth it. — adding sprints into your training is definitely the way to go.

However, just sprinting over and over again can be a little boring so what you can do to mix things up? 

Well for starters you can find your nearest Metafit, MetaPWR and MetaPRO class. Why? All our META programs include different sprint variations and timings alongside other bodyweight movements and resistance exercises to add variety and maximise your results. Even more BANG for your BUCK!

Check out the META Sprint below. 


Have any questions? Let us know in the comments.