the biggest body changer

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Running sprints has dramatically changed my body! I hit a plateau in my weight loss and I was totally fine with it. I recently got tired of just running on the treadmill for a concistant time and speed. So I decided to do sprints. I run for the same amount of time still but I feel twice as worked after my workout. And twice as sweaty:)

Here is how I do my sprints

2 min speed 8

3 min speed 4

I do this 6 times and I have NEVER noticed results like I have! I only do this twice a week. I let my muscles recover. If you never let your muscles recover you will cause bulk! I want long and lean.

A quick reminder on Friday the Nordic Track Treadmill/Incline Trainer winner will be announced, there is still time to sign up!

17 Thoughts on “the biggest body changer

  1. I’m not sure why but I’ve never thought of this. What great advice. And you are too cute in your workout gear!

  2. Hi girl! I have a few questions: How many days per week do you run and what distance? Also, do you mix in strength training or walking? I too run and have hit a plateau and now considering trying your sprinting method. Thank you :) :)

  3. I will have to try this out, thanks!

    xx Kelly
    Sparkles and Shoes

  4. Adriana on January 16, 2014 at 7:14 am said:

    Thank you for inspiring us almost every day and thank you for reminding me about the awesome treadmill giveaway! My wedding is in June so time to step it up!!

  5. LuvLuv on January 16, 2014 at 1:11 pm said:

    You are so skinny so it just sounds so weird that you are talking about weight loss. I mean you really have no need to lose any weight from your body so talking like that just sounds really unhealthy to me. And I honestly am not trying to be mean i’m just concerned about your own body image with all the pressure to be super skinny these days. You look gorgeous!

  6. When you do sprints .. Do you sprint 2 minutes .. Than walk in the 3 minutes ?

  7. Laci Harper on January 20, 2014 at 9:22 pm said:

    I did your sprints tonight and there were a great workout! I will be adding them to my routine each week! Hope all is well cute lady!

  8. What incline do you set it at for this workout?

  9. Mary thank you for writing me:) I hope you try this out you will love it! I feel so much stronger from doing it!

  10. Jill I am so so sorry for not responding to you until now. I run 4 times a week. As far as distance goes it’s about 3-4 miles a day. I honesty don’t do any strength training other then holding my babies and dancing with them and doing lunges with them on the go or to music. I know the sprints will help you so so much. I will say I donalot of stretching. I want to be long and lean and flexibility is so good for injury prevention. Let me know if you have any other questions. I am so glad you wrote me. Good luck :)

  11. It really is such a fun routine:)

  12. Adriana thank you for following birdalamode. I hope your wedding plans are going great! Thanks for your comment and congrats!

  13. Luvluv you really are so sweet. I really appreciate you writing me. There really is so much pressure these days to look perfect all the time. I know I probably sound crazy saying how to lose weight in my current state. I don’t want to lose weight right now but I have wanted to before. I have done some stupid things trying to lose weight. I want to encourage others to lose weight the healthy way and how tondo it so people can see quick results. So they do not get discouraged. I believe sprints are a wonderful way to lose weight and see major results

  14. So when you do sprints it’s just for 30 minutes? Also, do you run sprints twice a week and your normal runs twice a week? Any other workouts ? I love the tip and will have to try it! How many weeks before you noticed a difference? Thank you! xoxo

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