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Bodyweight Workout: Sprinting

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The next Whole Life Challenge starts in:

Lots of people run, but few people sprint.

More should (including you). Sprinting is one of the most effective exercises you can do, bar none.

As a sprinter, you’ll build speed, burn fat, gain lean muscle, and have fun doing it. On top of those benefits, you’ll increase your aerobic ability, even while running distances far short of a mile. Sprinting may be the ultimate bodyweight workout.

You don’t have to be a nineteen-year-old to try it. Just go over to your local track. Once around is 400 meters.

Your job: get around that track as fast as you can.

  • Beginners: Take three attempts, resting 2 minutes between attempts.
  • Intermediate: Take four attempts, resting 2 minutes between attempts.
  • Advanced: Take five attempts, resting 2 minutes between attempts.

Any time you need a quick workout, sprinting is there. In a pinch, you don’t even need a track—just pick a flat stretch of trail or road, and get down it as fast as you can.

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Jon Gilson
Jon Gilson is a coach and writer, and the former CEO of the Whole Life Challenge.

Previously, he founded Again Faster Equipment, a functional fitness equipment company created to serve the CrossFit community. Established in 2006, Jon took the Company global in 2012, twice landing on the Inc. 500/5000 list of America’s fastest growing private companies.

From 2007 to 2013, he served as a Senior Lecturer for CrossFit, Inc., training aspiring CrossFit trainers at over 100 seminars, including engagements in Iceland, Afghanistan, Moscow, Holland, the United States, and Canada. Jon also served on the CrossFit L1 Advisory Board, helping establish policy for the organization’s training efforts from 2011 to 2013.

He’s also done stints in state government, gym management, and consulting — and currently teaches classes at CrossFit City Line.

Jon graduated from the University of New Hampshire in 2003, summa cum laude, with a B.A. in Psychology. He also holds a Graduate Certificate in Finance and Control from the Harvard Extension School, 2006, and has completed coursework in data analytics.