Sprint to Your Lean Body

By: Dennis Heenan, Body Transformation Coach
Creator,Super Hero Sprints


“Dennis, stop doing cardio… You are going to ruin your body.”

When my college basketball coach spoke those words to me, I couldn’t believe what I was hearing…

I mean I knew my coach was crazy, but no cardio? He did know I played basketball, right?

Before this conversation happened, my cardio workouts had consisted of me going out and running 5-6 miles, 3-5 days per week.

I thought that in order to stay in “great basketball shape,” I had to do long cardio workouts. Oh how I was wrong.

After telling me to stop doing cardio, my coach simply told me to do 10-12 full speed sprints for my cardio workouts.

At first I was a bit hesitant, but something needed to change as my knees and back were really starting to give me trouble from the miles I was running.

Within just weeks my body was feeling better than ever. No aches or pains, plus I felt in far better shape on the court than ever before.

And that is not even the craziest part…

Within just 3-weeks time, I start noticing myself dropping body fat like crazy and was able to add lean muscle more easily.

It wasn’t until years later when I discovered why this was true…

See, sprinting is the most powerful physique shaper on the planet. Just like I found this to be true, so will you.

According to Experimental Biology, when you sprint (or work near your anaerobic threshold), the more fat utilization occurs.

What this means is that the higher the intensity of our exercise and workouts, the more fat our bodies will burn.

Even better, most times it burns the problem fat areas such as belly fat, cellulite, thigh fat, etc.

Other research shows us that sprinting helps manipulate many different (and very important) hormones in our body.

For example, sprints showed to increase Growth Hormone (GH) levels by as much as 500% in some studies.

The reason this is important is because having optimal levels of GH in our bodies improves our health, allows us to easily add lean muscle, and turns our body into a fat burning machine.

Plus, when we optimize our GH levels, this means we are combating cortisol levels. Cortisol is a stress hormone that can also be called ‘the fat storing hormone.’

Often times high levels of cortisol are present in those who do the long slow cardio workouts (just like I used to do).

Looking back, there was a reason I found it hard to burn fat during that time… My workouts were diminishing GH levels and increasing cortisol levels… Not a good combination.

The best way to manipulate these two hormones is by sprinting. Keeping your workouts short, intense, and to the point.

This is what is going to get the job done for you and shape your physique faster than ever.

Just as my coach told me 7-years ago, I am going to say to you now… Stop doing cardio. Start sprinting!

In closing, I would love to leave you with a short little “sprinting” workout that you can start doing right at home.

Often times when we hear the word sprints, we shut down and don’t want anything to do with it… Yet here is my definition:

“Certain exercises that are done at your highest intensity for a short period of time, then rest and repeat.”

With that in mind, get after this workout and start burning that fat:

Workout: Complete all the reps for one exercise before moving to the next. Each round, subtract one rep from each exercise, working in a ladder format (10 reps the first round, 9 the second round, 8 the third round, etc.). The only aspect that will stay the same each round is the 30 seconds of burpees! Sound good? Lets get to it:

30 seconds of burpees (start each round with this)
• Alternating Reverse Lunges (each side)
• Clapping Pushups (regular if this is too hard)
• Squat Jumps
• Pullups (or inverted row)
• Mountain Climbers (each side)
Rest only when you need to rest with the goal of completing this as fast as possible. Once you finish one rep on each exercise, the workout is finished.

That my friend is what you call a high intensity workout. Drop me a comment below and let me know how you did!


In Sprints,



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