Jogging VS Sprinting

Which of these cardio staples is better for you?

We all know that cardio is crucial for fitness (yes yes, some aspiring Hulks only lift weights, but that’s another article for another day), so which running activity would suit you best? First define your goals, if you’re a basic dude, doing basic stuff, settling for basic fitness, then jogging at a leisurely pace while romantically gazing at flowers is good enough. But if you’re looking to take your fitness to another level, we have compelling reasons to believe that sprinting is better than jogging.

Burns Fat Better

If burning fat and looking shred is your goal, then sprinting is the way to go (yes, pun intended). According to researchers at the University of New South Wales, who published their findings in the Journal of Obesity, their research shows that high-intensity exertion resulted in greater fat loss than jogging. They found that 8-second bursts of sprinting on a bike intermittently for 20 minutes for over 12 weeks was equivalent to jogging for 7 hours per week for 14 weeks [1]. You do the math.

Adds Muscle

This is an unfair comparison. That dude is old af.

Because sprinting ignites almost every muscle and jolts the nervous system, it helps to improve power and strength as the explosive bursts of exercise help to develop your musculature. Basically, it takes every muscle to pull off the sudden, rapid movement.

This is probably more accurate... and politically correct.

This is probably more accurate… and politically correct.

The same researchers state that participants in the research put on 1.2 kilograms of muscle in their legs and trunk. For the record, they also added that “participation in regular aerobic exercise typically results in little or no gain in muscle mass”.

And for the ladies.

And for the ladies. (Yes, that is where it counts)

Sprinting for Beginners

So, convinced enough to incorporate sprinting into your workout? Try this for starters:

100 meters – 6 sets (60 sec rest in between) – 3 times a week

Time yourself, if you achieve all 6 sets below 8 seconds then progress to this:

200 meters – 6 sets (30 sec rest in between) – 3 times a week

When you’ve leveled up and can nail those under 8 seconds, then it’s time to go Tough Mode: Combine them!

First, do 200 meters – 6 sets (30 sec rest in between) followed by 100 meters – 6 sets (60 sec rest in between), 3 times a week. Proceed to rip shirt off at dinner parties.




  1. Nazan Cihan

    May 22, 2016 at 7:54 pm

    Is there any other information about this subject in other languages?

    • Darren Lee

      May 23, 2016 at 2:01 am

      Hi, unfortunately this article is only in English. Thanks!

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