My Favorite Sprint Workout for Decluttering Your Mind! February 14 2018, 0 Comments


White noise….. Have you ever felt so overwhelmed with a do to list that seems way too daunting to tackle that you end up feeling stuck, uninspired, unsure of your next step? After an overwhelming day I often feel what I like to call a white noise brain. Yes I’m tired, Yes I’m slightly irritable but mainly I just feel paralyzed. Too much work to actually shut my brain down enough to take a nap and too tired to sit down and make any real business magic happen. White noise. So I do the last thing most of us want to do. Lace up my shoes and either go for a run around my neighborhood or if I am really craving an ass whooping I will head to the gym and hammer out a bunch of sprints. Call me crazy but THIS does the trick. I recently heard a podcast on the skinny confidential podcast that sprints actually rises and lowers your cortisol levels and helps decrease stress. I thought I was crazy but there is actually science to back up my obsession with sprinting myself to a better mood and a clear mind. Most of the time my best/most creative ideas come when I am working out, it could be a spin class, sprinting or even yoga. For whatever reason reconnecting with my body in a physical way helps me create. I love walking out of an exercise class and adding a bunch of new creative thoughts to my notes app of how I want to move forward and tackle my to-do list or tiring me down enough to shut down my mind and get a good nights sleep because nothing is worse than having nightmares about salads (trust me on this one). Here is the sprint workout I like to do and only takes 20 minutes total. You can add a 5 minute warm-up walk and a 5 minute cool down walk on either side of this workout to give you a full 30 minutes! 

Personal speeds and incline numbers can vary based on individuals fitness levels. If you are just getting started or you are a seasoned vet who needs a little more speed, you can adjust and tailor the speed and incline to best fit where you are on your fitness journey! 

5 minute warm up: walk at a 4-5 speed and after minute one increase the incline to a 3. With each additional warm up minute add 1 increase to your incline. At the end of your warm-up walk you should be at a 5 incline. Bring your incline back down to 0 before starting your sprints. 

Sprint drills: 

Sprint one/minute one: 

40 seconds: start at a speed of 6 mph, zero incline 

20 seconds: decrease speed to a fast walk 

Sprint two/minute two: 

40 seconds at a speed of 6.5 mph, zero incline

20 seconds: decrease speed to a fast walk

Sprint three: 

40 seconds at a speed of 7 mph, zero incline

20 seconds: decrease speed to a fast walk or if you need a rest, jump to the sides of the treadmill (do this with caution)

Sprint four: 

40 seconds sprint at 7.5 mph, zero incline

20 seconds, decrease to a fast walk, jump to the sides of your treadmill

Sprint five: 

40 seconds: sprint at 8 mph, zero incline 

20 seconds: decrease speed to a fast walk, jump to sides of your treadmill if you need a rest 

Sprint six: 

40 seconds at a speed of 8.5 mph, zero incline

20 seconds: decrease speed to a fast walk

Sprint seven: 

40 seconds at a speed of 9 mph, zero incline

20 seconds: decrease speed to a fast walk or if you need a rest, jump to the sides of the treadmill (do this with caution)

Sprint eight: 

40 seconds sprint at 9 mph, add an incline of 1 

20 seconds, decrease to a fast walk, jump to the sides of your treadmill

Sprint nine: 

40 seconds sprint at 9 mph, add an incline of 2 

20 seconds, decrease to a fast walk, jump to the sides of your treadmill

Sprint ten: 

40 seconds: start at a speed of 8.5 mph, inline at a 3  

20 seconds: decrease speed to a fast walk 

Sprint eleven: 

40 seconds at a speed of 8 mph, incline at a 3.5

20 seconds: decrease speed to a fast walk

Sprint twelve: 

40 seconds at a speed of 7.5 mph, incline at a 4 

20 seconds: decrease speed to a fast walk or if you need a rest, jump to the sides of the treadmill (do this with caution)

Sprint thirteen: 

40 seconds sprint at 7 mph, incline at a 4.5

20 seconds, decrease to a fast walk, jump to the sides of your treadmill

Sprint fourteen: 

40 seconds: sprint at 6.5 mph, incline at a 5 

20 seconds: decrease speed to a fast walk, jump to sides of your treadmill if you need a rest 

Sprint fifteen: 

40 seconds at a speed of 6 mph, incline at a 5.5

20 seconds: decrease speed to a fast walk

Sprint sixteen: 

40 seconds at a speed of 5.5 mph, incline at a 6 

20 seconds: decrease speed to a fast walk or if you need a rest, jump to the sides of the treadmill (do this with caution)

Sprint seventeen: 

40 seconds sprint at 5 mph, incline at a 6.5

20 seconds, decrease to a fast walk, jump to the sides of your treadmill

Sprint eighteen: 

40 seconds sprint at 4.5 mph, incline of a 7

20 seconds, decrease to a fast walk, jump to the sides of your treadmill

Sprint nineteen: 

40 seconds sprint at 4 mph, incline of a 7.5

20 seconds, decrease to a fast walk, jump to the sides of your treadmill

Sprint twenty: 

40 seconds sprint at 4 mph, incline of a 8

20 seconds, decrease to a fast walk, jump to the sides of your treadmill 

5 minute cool down of walking at a comfortable pace to bring your heart rate down. 

I'm sure you have caught on to the easy pattern, each sprint series lasts a minute total and every minute you increase the speed a 0.5 mph until you get to minute ten. Then sprint ten - twenty, you decrease the speed 0.5 mph while increasing the incline 0.5 per minute. You can play with the time of the sprints to best fit your goals. Example: 50 second sprints, 10 second rest or 30 second sprints, 30 seconds rest. 

Here is also one of my favorite spotify playlists for running sprints! What is your take on sprints? Do you love them? Should I share more exercises in the future? 

 

Here is also the spotify playlist link, click here. 

 

Outfit details: top and leggings are from lululemon and workout wedding bands are from qalo 

 

-Marla