Sprint

Sprinting, an anaerobic exercise, burns more fat at a higher speed—about 200 cals in 2.5 mins—than jogging, an aerobic one. It boosts metabolism and helps build lean muscles faster with the testosterone and the growth hormone it helps release. And as it triggers a faster release of endorphins, it's more effective in lowering stress. Restrict sprinting to 3 days a week and avoid it if you have heart or respiratory problems.

Sprint interval training burns abdominal fat, hikes insulin sensitivity, and lowers carbs burning and high BP to avert diabetes and heart diseases. It helps build fat-free muscles by enhancing the protein synthesis pathways and hikes muscle stamina and efficiency by boosting oxygen exchange. It can also lift your mood by triggering endorphin release. Despite the benefits, it's best avoided by arthritic and cardiac patients.

Warm up with jogging and dynamic stretches like deep lunges. Heavylift 10 mins before a 10-sec sprint for better muscle use and alignment. Practice plyos with sideways jumps, such as agility ladder drills, 2 days a week, and yogasanas like balasana, for strong muscles and higher speed, endurance, anaerobic capacity, and lactic acid threshold. Rest well between each exercise and cool down with a walk after each sprint.