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Time of India
23-07-2025
- Health
- 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
- Health
- 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
Yahoo
21-07-2025
- Health
- Yahoo
This Form Of Exercise Might Aid In Fat Loss—And All You Need Is 7 Minutes
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." Losing weight and gaining muscle are two major feats in and of themselves, but if your goal is to achieve both at the same time, you're likely working toward body recomposition. Strength training and intentional nutrition are two vital keys to success, but there's another secret weapon worth adding to your arsenal: sprinting. By definition, a sprint is an all-out, maximum effort run over a short distance or time, says Hayley Akradi, CPT, a certified personal trainer at Life Time and the creator of the Body Blueprint Program. 'In practice, that means pushing to about 90 to 100 percent of your top speed for 10 to 30 seconds,' she says. You may have sworn off sprints since high school gym class, but it's worth lacing up your running shoes again. Aside from boosting cardiovascular endurance, a growing body of research supports that these intense intervals are a leading way to change the ratio of fat to muscle in your body. Don't be fooled, though—sprinting alone won't get you to your goals. Fat loss and muscle gain is largely accomplished in the kitchen, by increasing your protein intake and lowering your overall caloric intake. Without those two changes, sprinting can only help you so much. Once you have your nutrition nailed down (with the help of a dietitian, if you can!), here's how sprinting can help you reach your body recomp goals. Meet the experts: Hayley Akradi, CPT, is a certified personal trainer at Life Time and the creator of the Body Blueprint Program launching soon on the LT Digital app. Sara Hayes, is a RRCA-certified running coach and founder of Mindful Miles. How Sprinting Can Help Stimulate Fat Loss It can burn a lot of calories in a short amount of time. Sprinting is a high-intensity exercise that demands a lot of energy in a short amount of time. Given such, sprinting burns significantly more calories per minute than lower-intensity exercise like jogging, walking, or even traditional high-intensity interval training (HIIT), says Akradi. In fact, thanks to the high caloric burn, sprint interval training results in a 39.59 percent higher reduction in body fat percentage than HIIT, according to a 2024 meta-analysis of several studies in RunRepeat. You'll also save time while burning more calories because the same study found sprint intervals required 60.84 percent less time than HIIT. It's a win-win. It can increase excess post-exercise oxygen consumption. After sprinting, your body requires more oxygen to return to its resting state than walking or jogging, says Sara Hayes, a RRCA-certified running coach and founder of Mindful Miles. This is colloquially known as the 'afterburn effect,' but scientifically speaking, it's called excess post-exercise oxygen consumption (EPOC). 'EPOC essentially means your body keeps working hard even after you're done training, which means your body keeps burning calories during recovery,' Hayes says. As a result, sprint intervals can trigger fat loss by increasing total caloric burn throughout the day, in turn, boosting metabolism, and increasing fat oxidation (the process where the body breaks down fatty acids to produce energy) post-workout, per 2023 research in Physiological Reports. It can help build and maintain muscle. Sprinting helps maintain muscle, and can even build some in those that are generally untrained (if you've been lifting for several years, don't expect to see any gains from sprinting). Muscle growth plays a key role in shifting body composition, Akradi says. This is because muscle tissue burns more calories at rest than fat tissue, ultimately raising your resting metabolic rate over time, she explains. Sprinting activates your entire body, but 2025 research published in Applied Sciences found it's especially great for engaging the hamstrings and glutes. It releases fat-burning hormones. Sprinting increases the release of fat-burning hormones like adrenaline, human growth hormone, and testosterone, which creates the perfect storm for body recomposition, according to Akradi. Consistent sprinting can also improve insulin sensitivity (insulin is a hormone used to help regulate blood sugar levels), meaning your body becomes better at using carbohydrates for fuel rather than storing them as fat, per 2020 research in Molecular Basis of Disease. How Sprinting Impacts Your Metabolism 'In the short term, sprinting demands a high level of energy, so your metabolism spikes, but over the long term, sprinting encourages more muscle mass, and more muscle means a higher resting metabolic rate,' Hayes explains. EPOC also comes back into play here. The intensity of sprinting requires your body to burn more calories post-sprint to restore oxygen levels and repair muscle tissue, raising metabolism for hours, per 2024 research in Scientific Reports. So, put simply, consistent sprinting helps your body become more efficient at burning energy, even when at rest. Does sprinting build and maintain muscle? Sort of. Sprinting is essentially explosive resistance training using your own body weight, so every sprint activates your glutes, quads, hamstrings, calves, and core, allowing you to maintain muscle, and even potentially build some if you're body is not used to resistance training, Hayes says. Speaking of, sprinting is a great complement to traditional resistance training. 'Sprinting and strength work are a perfect pair because strength training builds your foundation, and sprinting adds power and speed, so together, they increase lean muscle, boost coordination, and promote metabolic efficiency,' she says. Sprints and strength training work hand-in-hand to support each other: more strength means stronger sprints, and stronger sprints reinforces movement patterns that support lifting and athletic movement. The intensity of sprinting also trains your fast-twitch muscle fibers, which your body recruits when you need to execute quick, explosive movements, Akradi says. 'These fibers produce force quickly but fatigue fast, so training them builds muscle density and strength, while also preserving muscle mass as you age.' How does sprinting differ from steady state jogging when it comes to muscle growth? I'm glad you asked. 'Steady-state cardio primarily recruits slow-twitch fibers and burns fewer calories per minute, so while it supports endurance and cardiovascular health, it doesn't offer the same muscular stimulus or post-exercise metabolic boost,' Akradi says. 'Sprinting, in contrast, challenges fast-twitch fibers, preserves or builds muscle mass, and stimulates more hormonal activity.' Both have their place in a well-rounded fitness routine, but if your goal is body recomposition, Akradi says sprinting is more $180.00 at 2 $180.00 at 22 $164.95 at How To Incorporate Sprinting Into Your Workout Routine Whether you're up for a standalone sprint workout or implementing a few intervals as a finisher, start conservatively. 'Consistency matters more than volume, so it's about quality over quantity,' Akradi says. And there's good news: Even if sprinting isn't your favorite workout but you still want to reap the benefits, Akradi says just four to six all-out sprints can drive results. 'If you're looking for the bare minimum but still want to see results, I recommend sprinting one to two times per week with four to six intervals at 15 to 30 seconds each.' To get you started, Akradi programmed the below sprint workout that can be done on its own or as the cherry on top of a strength training session. Pro tip: Save your sprints for upper body days. Running on fresh legs will lessen your chance of injury. If you have to tack it to the end of your leg day, that's okay—just be cautious of how hard you go on already tired legs. Warm-up (about 5 to 7 minutes) Dynamic stretching and two to three gentle accelerations Sprint intervals (about 7 to 11 minutes) Four to six rounds: 15- to 30-second sprint (give 90 to 100 percent effort) 90-second walk or slow jog between each interval Cooldown (about 5 minutes) Easy walk and full body stretching You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
