Are you one of those that are used to quick-starting the elliptical and watching CNN or reading Vanity Fair for 45 minutes? I get it. But how's that working for you? Results, please.

If you want to inject a real calorie pop into your workouts, supplement your strength work with a multi-week sprint program. And the bonus, no credit card needed.

Same workout, less time

The fitness industry currently favors high-intensity #Interval Training (HIIT) or #Sprint interval training (SIT), but let's not box in the concept by labeling it. There are many variations of sprint training. It does not have to be relegated to HIIT only.

In 2016, Runner's World magazine reported that a 2016 study by Martin Gibala, P.h.D., an expert in muscle metabolism, asserted that "10 minutes of easy exercise with three 20-second sprints interspersed - is as effective as 50 minutes of continuous moderate effort...he performed careful calculations of VO2 max, insulin sensitivity, and mitochondrial content on his subjects."

In all three areas, the study determined that SIT was just as effectual at producing results as a mild and continuous 50-minute bout of training.

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What does that mean? High yield, little time investment. Or short bursts with long gains.

Sprinting helps you lose weight

A Poliquin Group article indicated that researchers from Canada compared the efficacy of a sprint interval program, consisting of three-days-per-week for six weeks, and an endurance one comprised of 30 to 60 minutes of running at 65 percent of maximal speed. They found that "the sprint group lost an impressive 12.4 #Percent Body Fat and 2kg (4.4 pounds) of fat mass. The endurance group lost 5.8 percent body fat ad about half a kilo of fat."

Martin Rooney, a human performance coach who trains many of the world's top athletes, wrote in a T Nation article, "If muscle growth, fat loss, and health are what you're after, I argue that sprinting may be the key that no one's using - because those 1000 calories you're burning when you jog aren't nearly the same as when you burn them off at a sprint.

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Not even close."

Prior to engaging in a sprint program, one needs to consider fitness level and the transitional training that is required beforehand.

"Telling someone who is initially starting a new fitness program to begin 10 and 20-yard sprints is asking for a pulled hamstring or other similar injuries, as the intensity that is demanded of a 10 and 20-yard sprint is very taxing on the body," said Miguel Aragoncillo, a certified strength and conditioning specialist.

Furthermore, familiarizing yourself with basic sprint mechanics will make a difference as well. (It will be worth it!) "Flailing around, saying you're sprinting, is not the same as understanding specific angles, ground contact times, and distances desired for your sprinting programs," Aragoncillo added.

Be sure to read Part II, where a 6-week program will be provided and detailed information on the preparation for sprint training will be discussed!