Sprints

The Sprints is a compound cardio exercise. It primarily targets the quadriceps and hamstrings, with the calves, glutes, and abdominals working as secondary muscles. Suitable for intermediate lifters.

Updated July 24, 2026

Primary Muscles

quadriceps hamstrings

Secondary Muscles

calves glutes abdominals

Level

intermediate

Mechanic

compound

Equipment

none

Instructions

Warm up thoroughly with jogging and dynamic stretches.
Start in a ready position with one foot forward.
Explode forward, driving your knees high.
Pump your arms vigorously to generate power.
Run at maximum effort for the designated distance.
Decelerate gradually after crossing the finish point.
Rest adequately between sprints for full recovery.