When you think of workouts that can help you both lose fat and build muscle at the same time you would tend to think of something along the lines of CrossFit or circuit training. Whilst you along the right lines it will come as no surprise that sprint training is considered the king of them all.
WHY SPRINT TRAINING?
If you’ve ever seen a sprinter you’d know that they are well known for having extremely muscular, lean physiques. Sprinters will spend time in the gym weight training like other athletes but it’s their regular sessions of sprint training that help them mould their physiques and improve their athletic performance and explosiveness.
As sprinting is an anaerobic exercise, it works to build muscle in the same way that weight training would. With weight training, your body will produce short bursts of energy that increase muscle strength. Sprinting works in the same way. However, unlike most weightlifting exercises, sprinting uses dozens of muscles at the same time, making it one of the most complete muscle training exercises available.
Sprinting will also have a profound effect on your metabolism as it will burn a great deal of calories in a short period of time. Sprinting can boost the body's metabolism sharply, helping to prevent weight gain and diabetes. It will not only burn calories during its duration, but greatly improve overall metabolism, allowing you to burn more calories even when not sprinting.
Sprinting would ideally be integrated into your training plan alongside your weight lifting and any of your other preferred cardio with around 2-3 sessions of 10-20 minutes.