A 2025 study published in the Run Repeat suggests that sprint interval training can help you burn 40% more fat than traditional HIIT, and in 60% less time.
Obesity and weight loss are two oxymoronic words we hear every day, almost like they shouldn’t belong in the same sentence. For those struggling to lose weight but pressed for time to exercise, Sprint Interval Training (SIT) offers a fresh, intense, and surprisingly effective challenge. Here’s everything you need to know.
What is sprint interval training?
A sprint is a short, all-out run where you push yourself as fast and hard as you can, usually lasting between 20 and 30 seconds. It’s not about pacing yourself but giving everything in a burst of speed. To lose fat faster, sprint hard for 20-30 seconds, lungs burning, feet pounding, then slow to a walk to catch your breath. Repeat a few times. It requires no equipment.
Who is this for?
Anyone who’s ever stood panting by the roadside, heart pounding, legs trembling after a desperate sprint to catch a bus. If you have 10 minutes and want to lose fat efficiently, this is for you. But here’s a warning: it’s tough enough to leave even seasoned gym-goers gasping.
When should you try it?
If your schedule feels packed, tighter than a metro train at rush hour, you can easily squeeze SIT. The magic lies in its brevity, you can get a serious workout done in as little as 10 minutes, no more than the time it takes to watch a new age TV show intro.
Where does it work best?
You can practice SIT anywhere in open space. Practice it in a park, at home, in a street, or on the treadmill. Opt for a place where you can safely sprint and maintain an arm’s length distance with pedestrians, pets (street animals), or the occasional vehicle blasting its horn.
Why does it work better than HIIT?
A study, published in Run Repeat, of over 70 scientific papers found that SIT burns 40% more fat than the already popular HIIT workouts. The secret, reveals the research, is that the intense sprints push your body into overdrive, switching your metabolism into a fat-burning frenzy, even long after you’ve stopped running. And it does it in 60% less time.
How do you get started?
Start simple. Warm up with a slow jog, feel your muscles stretch, the morning air crisp in your lungs. Then sprint all out for 20 seconds, your feet thumping loudly on the ground, your breath ragged. Walk or jog slowly for a couple of minutes to catch your breath. Repeat this 4 or 5 times.
You might feel your heart racing, beads of sweat forming on your brow, and maybe a grin of disbelief at how fast the time passes when you’re really pushing yourself.
