Which muscles does the sprint intervals work?

The sprint intervals mainly works your cardio. It also involves your quadriceps, hamstrings and glutes.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the sprint intervals in SweatByte?

Add it to a routine or a workout. Log the distance and the time. SweatByte shows your last session's numbers on every set, so you know what to beat.

Sprint Intervals: how to do it and muscles worked

The sprint intervals mainly works your cardio, with help from your quadriceps, hamstrings and glutes. You need bodyweight (no equipment).

Muscles worked

Main

Cardio

Helping

How to do the sprint intervals

1
Warm up with 5 to 10 minutes of easy jogging and dynamic moves like leg swings. Choose a flat, clear stretch of track or grass.
2
Sprint at near-maximum effort for 10 to 30 seconds, driving your knees and pumping your arms with a slight forward lean. Stay on the balls of your feet.
3
Walk or jog slowly for 60 to 120 seconds to recover, then repeat for 4 to 8 rounds. Breathe deeply during the recovery to settle your heart rate.

Form tip: Build up speed over the first few strides to avoid pulling a muscle. Stop if you feel any sharp pain in your hamstring or calf.

Common questions

Which muscles does the sprint intervals work?: The sprint intervals mainly works your cardio. It also involves your quadriceps, hamstrings and glutes.
What equipment do I need for the sprint intervals?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the sprint intervals in SweatByte?: Add it to a routine or a workout. Log the distance and the time. SweatByte shows your last session's numbers on every set, so you know what to beat.

More cardio exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.