Sprinting burns 40% more fat than other forms of cardio, study finds 1 year ago

Sprinting burns 40% more fat than other forms of cardio, study finds

The most obvious training people do when they want to lose weight is some kind of cardio.

But one form may trump all others when it comes to blitzing body fat. New research suggests sprinting burns more fat than other forms of HIIT or traditional, steady-state cardio.


It also takes up less of your free time, too.

When compared to HIIT, sprint interval training led to a 40% greater reduction in body fat. But the benefits of a good sprint session go beyond fat loss.

Sprinting takes up 60% less of your time when compared to standard HIIT and cardio, meaning you can spend an extra hour watching Netflix without it costing your gym progress.

Your preferred choice of cardio should be one you enjoy doing.

If you resent running on a treadmill or using the rower, you’re less likely to include cardio in your routine – which could hinder your results. Include a variation you enjoy, and watch the weight loss roll in.

Sprint interval training (SIT) vs High-intensity interval training (HIIT)

  • On average, SIT conducted 10% fewer workouts per week
  • Workouts for SIT were 44% shorter in comparison to HIIT.
  • During these workouts, the SIT group did 4.68% fewer sprints than the HIIT participants did their high-intensity intervals.
  • These sprints were 85.64% shorter in duration than the high-intensity intervals of the HIIT group.

Sprint interval training vs Moderate-intensity continuous training (MICT)

  • SIT resulted in a 91.83% higher reduction in body fat percentage than MICT.
  • SIT significantly outperformed MICT in Body Fat Percentage (BF%) reduction while requiring 71.17% less time spent exercising.
  • SIT participants conducted 15.54% fewer workouts every week on average compared to MICT.
  • Workouts for SIT were 60.12% shorter in comparison to MICT.