6 Alternatives To Traditional Sprinting For Weight Loss

6 Alternatives To Traditional Sprinting For Weight Loss


31 May 2016


By now we know that sprinting is a great way to jumpstart the body to lose some weight, build muscles and is just an all round great workout. You don’t need a gym, and can do it pretty much anywhere with a flat strip ie anywhere with a road, ie literally everywhere.

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However, it can get a bit tedious to add weekly sprints to your workout. Not everyone appreciates running as fast as you can, for a short distance, in a straight line, which pretty much sums up sprinting. Obviously there are ways to spice things up and we’re here to tell you how to do so!

Check out these five, fun alternatives to traditional sprinting.

Jump Rope

Jump rope isn’t just something young kids do in the playground. It’s a serious training tool. There’s a reason why there are so many jump rope training sequences in action movies! Because they’re a hell of a workout. For sprinting benefits, first thing of course is to get familiar with rope jumping. You’ll be jumping as fast as you can, so you don’t want your legs to tangle up in the ropes. Check out this website for different types of rope sprinting you can do for a great workout.


I have a personal love/hate relationship with burpees. On one hand I know just how much of a full body workout it is, on the other hand I know just how much of a full body workout it is. If you only have 15 - 20 minutes to train, then I’d suggest doing burpees. Do around 25 burpees as quickly as you can while still maintaining proper form and then rest a few minutes and repeat.


If you have access to a pool and/or are injured, swimming is the lowest impact sprint around. Swimming is another full body workout training. I’m not talking about just fluffing about in the water. While that does give you a bit of a workout, in order to make the most out of this session, you want to do laps. Of course knowledge of how to swim is the first step. If you’re not a strong swimmer, then I suggest doing something else while you train to become a better swimmer. We’re looking at sprinting and you won’t reap the most out of the workout unless you can get some good, clean strokes.

I’d suggest going with freestyle, although when done correctly the butterfly stroke really gives the core and upper body a great workout.

Sprinting on Sand

If you have access to a beach (or anywhere with a length of sand), then try sprinting on sand! You know how much harder it is to walk on sand? Yeah, think of all the resistance you’ll face when having to sprint on sand!

Jumping Jacks

We often dismiss jumping jacks as a remnant of our childhood, no longer relevant in our adult lives. But jumping jacks done correctly can easily replace burpees if you’re lacking space to get down on all fours. Do as many jumping jacks as you can (while maintaining your form), as quickly as you can in a 20 second burst, rest and repeat.

Kettlebell Swings

Kettlebells are (for me anyway) a worthwhile investment. I own two kettlebells and I love them (though I plan to sell one since I have outgrown that weight). Kettlebell swings burst into the mainstream scene a few years back and haven’t shown signs of slowing down. It’s also a great option for those who might have some knee problems as swings don’t place much pressure on your knees. Set your timer for 10 minutes and do 20 swings each minute. Really go all out and then rest for the remainder of the minute.

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