Wind Sprints
The point of Wind Sprints is midsection control under load; pure bodyweight leverage is how it gets there.
How to do Wind Sprints
- Find an open space or a track to perform the exercise.
- Start by standing with your feet shoulder-width apart.
- Begin running as fast as you can, pumping your arms and driving your knees up.
- Continue sprinting for a specific distance or time period.
- Rest and repeat for the desired number of repetitions.
Wind Sprints Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Hold the end position for a beat once reps come easily.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Change leverage or elevation before you add load.
Common Wind Sprints Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Chasing rep count until the lower back arches away
End the set at the first rep where the ribcage flares, not at failure.
Training every set to failure this early
Leave two or three reps in the tank and add sets instead.
Easier and Harder Than Wind Sprints
Swap Wind Sprints For
Wind Sprints — Frequently Asked Questions
How do you do the Wind Sprints?
Find an open space or a track to perform the exercise. Start by standing with your feet shoulder-width apart. Begin running as fast as you can, pumping your arms and driving your knees up. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Wind Sprints work?
The Wind Sprints primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Wind Sprints should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Wind Sprints good for beginners?
Yes. The Wind Sprints is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Wind Sprints?
Try the Band Bicycle Crunch, Lever Seated Leg Raise Crunch or the Spell Caster. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
