3 Moves to Replace Sprints

It’s the “mother” of all exercises. It can improve your overall fitness and improve your endurance faster than anything else.


The thing is… not everyone is ready for sprints. Sometimes you need an indoor option or you may have not sprinted in months… or even years.

But did you know you can still get the same “Sprinting Intensity” with 3 alternatives? After all, you don’t want to hurt yourself. If you haven’t sprinted in a long time or if sprints aren’t your “thing”, I have good news for you.

You’ll get 3 moves you can use to get the same benefits as sprints, but without ever having to step on a track.

But the key… you must do them using a sprinting intensity. My good friend, Mike Whitfield, explains everything in this video here:

CLICK HERE to watch YouTube video.

If you are unable to watch or view the YouTube video, check out the transcript below.

Hey! It’s Mike Whitfield here with Sprint Conditioning and this is for my friends over at exercisesforinjuries.com. My friend, Rick Kaselj, the Croatian sensation. Of course, I wanted to share with him and of course the readers as well some alternatives to sprints. As you know sprints are very powerful in burning more fat, improving your overall fitness and just making things easier, your everyday activities and of course your functionality in life and things like that. But not everybody is ready to do sprints and that’s perfectly fine. So what I want to do is I want to show you three alternatives that you can use in the place of sprints.

The first one is Running in Place. Now as you know, a sprint you’re going all-out, you’re running as fast as you can for a certain distance or timeframe. So with that being said, we have to match that intensity with these replacement exercises. So first one is running in place. You can certainly do that now.

This right here, this is kind of a warm-up pace. This is a workout pace but remember we have to match the intensity of a sprint. Sprints are done as little as 3 to 5 seconds all the way at the most when I write them 20 to 30 seconds because anything after that your form gets sloppy. To be honest with you, to get an all our sprint, it’s pretty much 10 seconds or less. So you got to go all out on the running in place. So this is running in place at a sprint intensity. So that’s number one as far as exercise replacements.

sprinting alternatives

Another one is the Split Shuffle. It’s a great non-impact way to replace sprints. What you’re going to do is you’re going to shuffle your feet back and forth, and then as you bring your right foot out, you’re going to bring your right hand out. If you bring your left foot out, you’re going to bring out your left arm. You can certainly replace sprints with that. So if you have 20 seconds of sprint in your program, what you can do is replace that with 20 seconds of Splits Shuffles. For an example, let’s say we have 20 seconds of sprint followed by 20 seconds push-ups as a first superset in a Sprint Conditioning workout. So instead of a sprint we’re going to run in place for 20 seconds and then immediately go into push-ups for 20 seconds, then we’re going to rest for 20 seconds to repeat that three more times. So that’s a great, very quick workout in case you can’t get to the gym or you think you don’t have time to workout. It’s a great way to get your heart rate up and of course get your energy levels up without that caffeine or any of that stimulant stuff, going all nautral with the bodyweight movements.

So hopefully those two exercises are going to give you some ideas to replace sprints with. Of course, if you ever have a workout program like Sprint Conditioning for example, you could certainly replace those sprints with one of those two exercises. So Rick, I’ll talk to you soon. Of course, all your readers over Exercises For Injuries, hope you found this useful. I’ll take to you later.

Wanting to learn how to get fit without sprinting then check out  Sprint Conditioning here:

Rick Kaselj, MS

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