How many calories does sprinting burn?

Domchod

I'd like to do a workout routine where I sprint for 40-50 meters (max. intensity), then walk or jog back to the start and without rest sprint again. I'd repeat this 3 times, then rest and repeat this several times. If I were to do this 3 times, how many calories could it theoretically burn? (I weigh 172lbs)

Also, if there is a better way of doing sprint workouts (better system), could you describe it please?

RuNaRoUnDaFiEld

You would need to time yourself to calculate your speed.

Domchod

RuNaRoUnDaFiEld wrote: »

You would need to time yourself to calculate your speed.

My 50 meters is around 7 seconds, when I get more tired, probably 8-10 seconds.

haraldxedge

What you're probably referring to is HIIT (High-intensity interval training).
The benefits of this is you metabolize more fat than steady-state cardio.
With what you described in the OP, you'd burn somewhere between 100-200 calories.

MeanderingMammal

Domchod wrote: »

I'd like to do a workout routine where I sprint for 40-50 meters (max. intensity), then walk or jog back to the start and without rest sprint again. I'd repeat this 3 times, then rest and repeat this several times. If I were to do this 3 times, how many calories could it theoretically burn? (I weigh 172lbs)

Also, if there is a better way of doing sprint workouts (better system), could you describe it please?

So 150 metres, or 300 if you count the run back to the start point.

I'm 165lbs and generally get around 100 cals per mile, so you're talking a bit less than 1/5 mile, about 20 calories.

It really depends on the outcomes that you're after. If you're looking for calorie burn then just work up to running steady state for 30 minutes/ 3 miles.

With respect to the post above suggesting that this is HIIT, I would strongly disagree with both the suggestion, and the proposition that it'll burn much fat in comparison to other fuels. You'll get far greater conbsumption of fat by just doing steady state as it'll burn far more energy.

Domchod

MeanderingMammal wrote: »

Domchod wrote: »

I'd like to do a workout routine where I sprint for 40-50 meters (max. intensity), then walk or jog back to the start and without rest sprint again. I'd repeat this 3 times, then rest and repeat this several times. If I were to do this 3 times, how many calories could it theoretically burn? (I weigh 172lbs)

Also, if there is a better way of doing sprint workouts (better system), could you describe it please?

So 150 metres, or 300 if you count the run back to the start point.

I'm 165lbs and generally get around 100 cals per mile, so you're talking a bit less than 1/5 mile, about 20 calories.

It really depends on the outcomes that you're after. If you're looking for calorie burn then just work up to running steady state for 30 minutes/ 3 miles.

With respect to the post above suggesting that this is HIIT, I would strongly disagree with both the suggestion, and the proposition that it'll burn much fat in comparison to other fuels. You'll get far greater conbsumption of fat by just doing steady state as it'll burn far more energy.

It's true that steady state burns more calories (and I have done it before, I can run 10km no problem), but it also burns muscle. And it doesn't create any oxygen deficit, so you are only burning calories during the run and not getting the benefit afterwards. Also, it's definitely not just 20 cals for the whole thing, because steady state jogging is far too easy and low on intensity, so it only burns about 20 cals per 1/5 mile (according to what you wrote), however top intensity sprints burn much more in comparison with the same distance.

MeanderingMammal

Domchod wrote: »

It's true that steady state burns more calories (and I have done it before, I can run 10km no problem), but it also burns muscle.

If you're running say 20-30 miles per day and not eating enough to compensate then I'd agree. But for most people, the idea that running burns muscle isn't material.

And it doesn't create any oxygen deficit, so you are only burning calories during the run and not getting the benefit afterwards.

The effect of EPOC is hugely overblown. HIIT has the potential to give you perhaps 6-10% of net calorie expenditure whereas steady state gives 3-5%. A smaller proportion of a large number is still more than a larger percentage of a smaller number

Also, it's definitely not just 20 cals for the whole thing, because steady state jogging is far too easy and low on intensity, so it only burns about 20 cals per 1/5 mile (according to what you wrote), however top intensity sprints burn much more in comparison with the same distance.

You're right, it's probably less than 20 cals. The MET value for sprinting (assuming a 3min/km) is higher than a 6min/km steady state run, but if you're only doing 300 metres of running that's not enough of a delta to make a substantive difference. That 20cals was assuming 300 metres at 6min/km, whereas if you're talking about 150 metres at 3min/km and 150 metres at between 6 and 8 mins/km then the effects net off.