If you’ve been watching the Olympics, you may have noticed how awesome the track ladies look! Hello abs, long lean legs, and toned booties! I’m definitely inspired to hit the track and get my sprint on. Instead of spending an hour on the treadmill, do sprint intervals! You can burn fat at a much higher rate, and it continues to burn even after you’re done training. Hello increase in metabolism! Sprinting also gets you strong and toned legs and abs (don’t worry about bulking up…you won’t)…as you can see in our awesome USA track women! Even your arms will get toned from working.


Find a local track or a nice stretch of grass or sand. Here’s a beginner sprint interval to get you started. If you haven’t sprinted in a while…it may feel a little rough at first, but you can power through it! Just remember the fat that you’re burning and imagine you’re going for that GOLD!

Sprint Intervals:

(Warm up- 5 to 10 minutes…jogging or a medium pace run)


– Jog for 30-40 seconds


– Sprint for 20 seconds


-do 12 sets of jog/sprint = 10-15 minutes total


+You can increase the sets once you get comfortable sprinting or repeat if desired.


+Make sure you warm up and do some joint mobility exercises to make sure you’re ready for sprinting.


+ Increase the jog/walk time to 45 seconds to 1 minute, if you are having trouble completing the set, until you can work up to only 30-40 seconds of active rest.


Tiffany Angulo
Born and raised southern Californian. Tiffany is the co-founder of The Pretty Little Lifters.
She wants to inspire people to make healthy changes to their lifestyle, become active & fit for life, and to feel & look good.

IG: @theprettylittlelifters


  1. Great post, the sprinting well also send your libido through the roof so warn your significant other that you are doing it .

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