Get Your Dream Body with Burst Training

This isn’t for the faint of heart, getting your dream body is going to take some serious work. If you think that you can get there quickly without raising your heart rate a bit… you must have an incredible metabolism.


In all seriousness, if you are looking to get your body in next level shape for the coming summer, feel free to incorporate some of these exercises into your sprint or HIIT routines for results that you’ll love.

Read: How HIIT Burns Fat

Jump Rope

Jumping rope is a great exercise that you can add to any workout routine, whether it’s a HIIT routine, a weight program or while jogging and sprinting. Even going half speed, jumping rope can burn up to 15 calories per minute. Just seven minutes total during the course of your workout can burn over 100 calories!


Hill Sprints

If you want to earn your dream body the hard way, hill sprints will help you get there while building character. Hill sprints will strengthen all the same muscles you use while sprinting. Not only will you burn major calories, but you will also get stronger and faster all the while.


Box Jumps

If you decide to give this one a try, protect your shins at all costs! With that being said, this one can be thrown into any sprinting workout, as long as you have a sturdy surface at about knee height. Add 25 consecutive jumps here and there throughout your workout to step up the intensity.

burst training, jump rope

Stair Climbs

You probably know how this one is done, and if not, it’s very simple. All you need to do is climb the stairs, only a little bit faster. These are pretty similar to hill sprints in the sense that it is an exercise that can offer leg strength while still being incorporated into your HIIT or cardio routine.



They have an awkward name and they are an awkward exercise at first, but you can’t say that they don’t work. Getting your dream body is always possible with burpees, because all you need is a little open space. A sort of combination between a squat-thrust and a jumping jack, it’s a bodyweight exercise that you can do by itself, or in the middle of a HIIT program.


100-Yard Sprints

Pretty straightforward, but an awesome way to finish off any sprinting workout. Add 2 or 3 100-Yard sprints to the very end of your workout and leave all your energy on the track. Or, if you’re feeling really ambitious, try ladder sprints up to 100 yards (10 yds. 20 yds. 30, etc.).


Agility Ladder

If you don’t mind spending a little bit of money, you could buy yourself a nice agility ladder to add to your sprinting routine, or on your off days. The purpose of the ladder is to concentrate on foot speed and accuracy. The speed ladder is extremely versatile and there are many ways to use it, but it also acts as a beneficial workout.

Burst training is a sure way to kick up your metabolism and get fitter quicker. The secret is to mix it up so you can never get bored. Challenge your body to move in new ways. You will look and feel better in no time.

Discover the new Stop-N-Go cardio workout. Come burn with us!

New Call-to-action

About the Author: Zachary LeBlanc

Related Post

Get the Most Out of Your Gym Time with Workout Combinations
June 23, 2017 | 0 Comments

Dynamic Warm-Up Essentials
June 15, 2017 | 0 Comments

How to Mentally Prepare for Fitness
May 23, 2017 | 0 Comments

Crouch, Squat, Jump: How to Avoid Knee Injury
April 20, 2017 | 0 Comments