Just 7 minutes a day: This quick exercise might be the key to shedding stubborn fat
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How does sprinting really help you lose weight?
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Can sprinting take the place of going to the gym or doing cardio?
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Are you looking to lose fat and gain muscle without spending hours at the gym? Science suggests that all it may take is seven minutes per day, seriously. Sprinting, the most underrated workout from your high school days, is making a big comeback. Here's how a short, intense exercise can quickly reshape your body.Sprinting for just 7 minutes per day can help you burn fat, build muscle, and increase metabolism. Intentional nutrition and strength training are essential for success, but sprinting is another hidden weapon that should be in your toolbox.According to Hayley Akradi, CPT, a certified personal trainer at Life Time and the creator of the Body Blueprint Program, a sprint is defined as an all-out, maximal effort run over a brief period of time. "That entails pushing to roughly 90 to 100 percent of your maximum speed for 10 to 30 seconds in practice," she says.Even if you haven't done a sprint since gym class in high school, it's still worthwhile to put on your running shoes. In addition to increasing cardiovascular endurance, an increasing amount of research indicates that these high-intensity intervals are a key strategy for altering your body's fat-to-muscle ratio, as per a report by Women's Health.It's not just about how fast you run; it's also about how hard you run. If you run at 90–100% of your top effort for 10 to 30 seconds, your body has to use a lot of energy in a short amount of time. That level of effort burns more calories than walking, jogging, or even HIIT workouts.Studies have shown that sprinting can help you lose almost 40% more body fat than regular high-intensity interval training . Also, it takes 60% less time. That means you can lose more fat in less time working out, which is great for people who are busy or want to get the most out of their workouts, as per a report by Women's Health.Experts claim that this high-intensity exercise stimulates fat-burning hormones, increases post-workout calorie burn, and strengthens muscles such as glutes and hamstrings. Sprinting, when combined with proper nutrition, can be an effective tool for body composition change.Sprinting not only helps you lose fat, but it also speeds up your metabolism for hours after your workout. Sprinting raises your body's excess post-exercise oxygen consumption (EPOC), which means that even when you're resting, your body is still burning calories.It also builds muscle over time, especially in people who are new to resistance training. That's because your glutes, hamstrings, quads, and core power the explosive movement that happens when you sprint. The extra muscle raises your resting metabolic rate, which helps you burn more calories all day long, even when you're not working out, as per a report by Women's Health.When you sprint, almost all of your muscles work, but your glutes and hamstrings do the most work. This is why sprinting is such a good way to change the way your body looks.Studies also show that it releases strong hormones that help burn fat, such as testosterone, adrenaline, and human growth hormone.Sprinting is also a natural way to add to strength training. It builds fast-twitch muscle fibers , which are what give you explosive power and quick bursts of strength. These fibers also help keep your muscles strong as you get older and improve your overall athletic performance, as per a report by Women's Health.Yes. Sprint intervals burn more calories in less time than HIIT and promote fat burning even after the workout is completed.Absolutely. It activates fast-twitch muscle fibers, which aids in the maintenance or development of lean muscle, particularly among beginners.
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Time of India
3 hours ago
- Time of India
Weight loss and muscle gain in one go: Research says this 7-minute exercise routine is more effective than HIIT
So, What Exactly Is Sprinting? Why It Works: Science Behind the Sprint You Might Also Like: She is 100 and still hitting the gym with 2 trainers: The fitness secrets behind a centenarian's strength and longevity iStock Sprinting demands serious energy and burns calories much faster than your typical jog or even a standard HIIT session. Beyond Cardio How Sprinting Differs from Jogging You Might Also Like: Is your workout sabotaging your sleep? Experts warn against exercising at this time of day Here's a 7-Minute Sprinting Protocol Warm-up (5–7 minutes): Dynamic stretches and light jogging Sprint Intervals (7–11 minutes): 4–6 rounds of 15–30 second sprints at max effort 90-second walk or slow jog between each Cooldown (5 minutes): Light walk and stretching For anyone juggling work, life, and limited time, the idea of spending hours at the gym can feel overwhelming. But what if just seven minutes of effort could yield real results? Sprinting — that short, all-out burst of running most of us left behind in high school — is making a powerful comeback as a science-backed, muscle-sculpting, fat-burning secret a recent article from Women's Health, fitness experts argue that sprinting may be one of the most effective ways to achieve body recomposition — the elusive fitness goal of simultaneously building muscle and burning personal trainer Hayley Akradi, the creator of the Body Blueprint Program at Life Time, defines sprinting as "pushing to about 90 to 100 percent of your top speed for 10 to 30 seconds." It's not just running fast — it's running with explosive, maximum effort. And while the idea may sound intimidating, especially to those who haven't run in years, the results are worth a closer demands serious energy — and burns calories much faster than your typical jog or even a standard HIIT session. A 2024 meta-analysis by RunRepeat found that sprint interval training reduced body fat 39.59 percent more than traditional HIIT workouts — in 60.84 percent less Hayes, a certified running coach and founder of Mindful Miles, points to what's called the afterburn effect or excess post-exercise oxygen consumption (EPOC). Simply put, sprinting revs up your metabolism long after your workout ends. 'Your body keeps burning calories during recovery,' she explains, leading to greater fat oxidation and higher metabolic rates throughout the doesn't just help you burn fat — it can also preserve and even build lean muscle, particularly for those newer to resistance training. A 2025 study in Applied Sciences confirms that sprinting engages key muscle groups, especially the glutes and hamstrings.'Sprinting is basically explosive resistance training using your own body weight,' says Hayes. That activation of fast-twitch muscle fibers not only builds strength and power but helps stave off age-related muscle loss — a crucial factor for long-term metabolic also taps into your body's hormonal engine. It stimulates the release of adrenaline, testosterone, and human growth hormone — all of which support fat loss and muscle maintenance. Plus, it improves insulin sensitivity, meaning your body becomes more efficient at using carbs for energy instead of storing them as fat, as noted in a 2020 study in Molecular Basis of jogging mainly builds cardiovascular endurance and burns calories at a slower rate, sprinting hits deeper. It activates more muscle fibers, spikes hormonal activity, and results in greater caloric burn post-workout. 'Sprinting is more efficient when your goal is body recomposition,' says don't need to be a track athlete to benefit from sprints. Akradi recommends just four to six sprints, each lasting 15 to 30 seconds, once or twice a week. This short, high-intensity routine is easy to fit in before or after a strength training session — especially on upper body Workout Breakdown:If you're serious about transforming your physique but short on time, sprinting could be the missing piece of your routine. By combining speed, intensity, and metabolic benefits, sprinting offers a time-efficient and research-backed path to fat loss and muscle Hayes puts it, 'More muscle means a higher resting metabolic rate.' So with every sprint, you're not just burning calories — you're laying the groundwork for long-term just 7 minutes, you might not change your life — but you could definitely change your body.
Time of India
23-07-2025
- Time of India
Just 7 minutes a day: This quick exercise might be the key to shedding stubborn fat
Want to lose fat and gain muscle quickly? Science says sprinting is effective. Seven minutes daily can reshape your body. Sprinting burns fat, builds muscle, and boosts metabolism. It uses more energy than other workouts. Experts say it stimulates fat-burning hormones. Sprinting also builds muscles like glutes and hamstrings. It increases post-workout calorie burn. Tired of too many ads? Remove Ads How does sprinting really help you lose weight? Tired of too many ads? Remove Ads Can sprinting take the place of going to the gym or doing cardio? What muscles does sprinting work the most? Tired of too many ads? Remove Ads FAQs Are you looking to lose fat and gain muscle without spending hours at the gym? Science suggests that all it may take is seven minutes per day, seriously. Sprinting, the most underrated workout from your high school days, is making a big comeback. Here's how a short, intense exercise can quickly reshape your for just 7 minutes per day can help you burn fat, build muscle, and increase metabolism. Intentional nutrition and strength training are essential for success, but sprinting is another hidden weapon that should be in your to Hayley Akradi, CPT, a certified personal trainer at Life Time and the creator of the Body Blueprint Program, a sprint is defined as an all-out, maximal effort run over a brief period of time. "That entails pushing to roughly 90 to 100 percent of your maximum speed for 10 to 30 seconds in practice," she if you haven't done a sprint since gym class in high school, it's still worthwhile to put on your running shoes. In addition to increasing cardiovascular endurance, an increasing amount of research indicates that these high-intensity intervals are a key strategy for altering your body's fat-to-muscle ratio, as per a report by Women's not just about how fast you run; it's also about how hard you run. If you run at 90–100% of your top effort for 10 to 30 seconds, your body has to use a lot of energy in a short amount of time. That level of effort burns more calories than walking, jogging, or even HIIT have shown that sprinting can help you lose almost 40% more body fat than regular high-intensity interval training . Also, it takes 60% less time. That means you can lose more fat in less time working out, which is great for people who are busy or want to get the most out of their workouts, as per a report by Women's claim that this high-intensity exercise stimulates fat-burning hormones, increases post-workout calorie burn, and strengthens muscles such as glutes and hamstrings. Sprinting, when combined with proper nutrition, can be an effective tool for body composition not only helps you lose fat, but it also speeds up your metabolism for hours after your workout. Sprinting raises your body's excess post-exercise oxygen consumption (EPOC), which means that even when you're resting, your body is still burning also builds muscle over time, especially in people who are new to resistance training. That's because your glutes, hamstrings, quads, and core power the explosive movement that happens when you sprint. The extra muscle raises your resting metabolic rate, which helps you burn more calories all day long, even when you're not working out, as per a report by Women's you sprint, almost all of your muscles work, but your glutes and hamstrings do the most work. This is why sprinting is such a good way to change the way your body also show that it releases strong hormones that help burn fat, such as testosterone, adrenaline, and human growth is also a natural way to add to strength training. It builds fast-twitch muscle fibers , which are what give you explosive power and quick bursts of strength. These fibers also help keep your muscles strong as you get older and improve your overall athletic performance, as per a report by Women's Sprint intervals burn more calories in less time than HIIT and promote fat burning even after the workout is It activates fast-twitch muscle fibers, which aids in the maintenance or development of lean muscle, particularly among beginners.
Economic Times
23-07-2025
- Economic Times
Just 7 minutes a day: This quick exercise might be the key to shedding stubborn fat
Synopsis Want to lose fat and gain muscle quickly? Science says sprinting is effective. Seven minutes daily can reshape your body. Sprinting burns fat, builds muscle, and boosts metabolism. It uses more energy than other workouts. Experts say it stimulates fat-burning hormones. Sprinting also builds muscles like glutes and hamstrings. It increases post-workout calorie burn. Are you looking to lose fat and gain muscle without spending hours at the gym? Science suggests that all it may take is seven minutes per day, seriously. Sprinting, the most underrated workout from your high school days, is making a big comeback. Here's how a short, intense exercise can quickly reshape your body. ADVERTISEMENT Sprinting for just 7 minutes per day can help you burn fat, build muscle, and increase metabolism. Intentional nutrition and strength training are essential for success, but sprinting is another hidden weapon that should be in your toolbox. According to Hayley Akradi, CPT, a certified personal trainer at Life Time and the creator of the Body Blueprint Program, a sprint is defined as an all-out, maximal effort run over a brief period of time. "That entails pushing to roughly 90 to 100 percent of your maximum speed for 10 to 30 seconds in practice," she says. Even if you haven't done a sprint since gym class in high school, it's still worthwhile to put on your running shoes. In addition to increasing cardiovascular endurance, an increasing amount of research indicates that these high-intensity intervals are a key strategy for altering your body's fat-to-muscle ratio, as per a report by Women's not just about how fast you run; it's also about how hard you run. If you run at 90–100% of your top effort for 10 to 30 seconds, your body has to use a lot of energy in a short amount of time. That level of effort burns more calories than walking, jogging, or even HIIT workouts. ADVERTISEMENT Studies have shown that sprinting can help you lose almost 40% more body fat than regular high-intensity interval training. Also, it takes 60% less time. That means you can lose more fat in less time working out, which is great for people who are busy or want to get the most out of their workouts, as per a report by Women's claim that this high-intensity exercise stimulates fat-burning hormones, increases post-workout calorie burn, and strengthens muscles such as glutes and hamstrings. Sprinting, when combined with proper nutrition, can be an effective tool for body composition change. ADVERTISEMENT Sprinting not only helps you lose fat, but it also speeds up your metabolism for hours after your workout. Sprinting raises your body's excess post-exercise oxygen consumption (EPOC), which means that even when you're resting, your body is still burning calories. ADVERTISEMENT It also builds muscle over time, especially in people who are new to resistance training. That's because your glutes, hamstrings, quads, and core power the explosive movement that happens when you sprint. The extra muscle raises your resting metabolic rate, which helps you burn more calories all day long, even when you're not working out, as per a report by Women's Health. ALSO READ: Jennifer Garner's closeness with Ryan Reynolds has Ben Affleck feeling uncomfortable ADVERTISEMENT When you sprint, almost all of your muscles work, but your glutes and hamstrings do the most work. This is why sprinting is such a good way to change the way your body looks. Studies also show that it releases strong hormones that help burn fat, such as testosterone, adrenaline, and human growth hormone. Sprinting is also a natural way to add to strength training. It builds fast-twitch muscle fibers, which are what give you explosive power and quick bursts of strength. These fibers also help keep your muscles strong as you get older and improve your overall athletic performance, as per a report by Women's Health. Can sprinting really help you lose fat in just 7 minutes a day?Yes. Sprint intervals burn more calories in less time than HIIT and promote fat burning even after the workout is completed. Does sprinting help you build muscle? Absolutely. It activates fast-twitch muscle fibers, which aids in the maintenance or development of lean muscle, particularly among beginners. (You can now subscribe to our Economic Times WhatsApp channel) (Catch all the US News, UK News, Canada News, International Breaking News Events, and Latest News Updates on The Economic Times.) Download The Economic Times News App to get Daily International News Updates. NEXT STORY
