Only got 20 minutes to train?
Try this sprint session for maximum results.
Sprinting isn’t just about speed—it’s one of the most efficient, full-body exercises you can do.
Trust, I get it. Life does get busy but there no reason why you shouldn't spend 20 mins of your time to take care of your health.
Try this sprint session for maximum results.
âś… Builds lean muscle mass
âś… Boosts cardiovascular health
✅ Burns 500–700 calories in just 6–8 sprints (60 yards each)*
✅ Biomechanically The best functional Movement —it trains your body the way it was built to move
*Calorie burn varies based on weight, height, and effort.
If Sprints done correctly it will give you the biggest bank for buck!
Here’s how to do it right:
Warm-up properly ( 5-7 min)
Mobilize the spine and joints
Then activate and get the muscles to response well like the glutes, hamstrings, and calves with dynamic stretches (e.g. Hamstring sweeps, 90/90, quad 2 sec hold stretch, leg swings, walking lunges, butt kicks)
Then wake up the fast twitch fibers ( e.g. Pogos, A skips, bonding )
Build up gradually ( 10 - 12 mins )
Sprint 1: 40% effort
Sprint 2: 50%
Sprint 3: 60%
Keep increasing intensity until you're near max effort
Hit 6–8 quality sprints total, and you’re done. High output, low time, real results.
Recover ( 2-3 Mins )
Static Stretches ( calves, hamstrings, glutes, lats )
That's it—short, intense, and incredibly effective.Whether you're looking to build muscle, drop fat, or just feel more explosive, sprinting delivers.
Need help building a sprint or movement routine that works for you?
A1 got you covered with our health professionals that travel directly to you.
In good Health,
A1 Team
