2 Great Alternatives to Sprinting

Adding intensity to your workout is very important to speed up results.

One thing that you can add is sprints but not everyone can do them but my good friend, Mike Whitfield shares a few alternatives that you can do when it comes to all out sprints.

Rick Kaselj, MS


Hey Mike Whitfield here from Sprint Conditioning and this is for my friends over at ExercisesForInjuries.com.

As you know sprints are very powerful in burning more fat and improving your overall fitness making everything easier, your everyday activities and of course your functionality in life. But not everybody is ready to do sprints and its perfectly fine.

What I want to do is show you two alternatives that you can use in place of sprint….

CLICK HERE to view the YouTube video.

#1 – Running in Place

In sprint, you are going all out. You are running as fast as you can for a certain distance or time frame. With that being said, we have to match that intensity with these replacement exercises. You can certainly do this as kind of a warm up pace. We have to match the intensity of a sprint. Sprints are done in as little as 3 to 5 seconds.


Running In Place

What you have to do is go all out on running in place, this is running in place at sprint intensity. That’s number one as far as exercise replacements.

#2 – Split Shuffle

It’s a great non-impact way to replace sprints. Shuffle your feet back and forth and as you bring your right foot out, you are going to bring your right hand outAs you bring left foot out, you are going to bring out your left arm.


Split Shuffle

You can certainly replace sprints with that. If you have 20 seconds of sprints in your program, what you can do is replace them with 20 seconds of Split Shuffles. For an example, let’s say we have 20 seconds of sprint followed by 20 seconds push ups. Instead of a sprint, we are going to run in place for 20 seconds and then immediately go into push ups for 20 seconds, then rest for 20 seconds and repeat 3 more times.

That’s a great very quick workout in case you can’t go to the gym or you think you don’t have time to work out. A great way to get your heart rate up and of course get your energy levels up without caffeine or any of that stimulant stuff, go all natural with bodyweight movements.

Hopefully, those two exercises are going to give you some ideas to replace sprints. If  you ever have a workout program like sprint conditioning for example, you can certainly replace those sprints with one of these two exercises.

Rick, I will talk to you soon and all you readers over at ExercisesForInjuries.com. Hope you found this useful.

If you like what you saw in the video and want to learn more, then check out Sprint Conditioning here:

Mike Whitfield, CTT

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