My legs are jello right now. I have been trying to incorporate The Primal Blueprint Law #5: Sprint once in a while, more often. Sprints burn fat, build muscle and improve athleticism so if you aren’t mixing them into your training it is probably a mistake. Probably my favourite advantage that sprints offer is that they are extremely time efficient. Once you are warmed-up a 20 minute sprint workout is enough to leave you in a heap and force physiological changes. Efficient, effective and fun, what more can you ask for?

Now, since I don’t care to leave my hamstring hanging off my ass at the track, I prefer to do hill or stair sprints. These are safer and cause less impact, which is important for heavier or untrained athletes. Try to find  a big steep hill or a massive staircase outside. That way you can enjoy the benefits or training outside as well.

Today I decided to hit an 11 story staircase along the Elbow River in Calgary. It is wooden, so there is even less impact, and in a park so it is quiet with lots of green space; perfect for getting your sprint on! I did 4 sprints to the top, gassing out and walking earlier on the way up each time. If you can’t sprint the whole hill/staircase that’s OK. Just keep going up as fast as you can, it will still feel like a sprint to your legs and lungs!

Here is the workout in detail:

• bike to the park
• nice and slow to warm-up
• stair sprints
• 4 times up 11 stories as fast as possible each time
• bike home
• nice and easy because I was dying

Pretty simple right? Workouts don’t have to be complicated or tortuous to be effective. Just pick something awesome to do, then work it really hard for a short period of time. When you are gassed, stop. Then go home and eat!

Looking for a personal trainer in Calgary? I can help you lose weight, get in shape, or build muscle. Whether you are an athlete or just getting started, I can help. Email me at nathan@kettlebellplanet.com to learn more.