Although much of the earlier research in this field focused on performing four to six 30-second sprints with 2-3 minutes of recovery in between, recent findings have found much shorter sprint intervals could be even more effective. …

How long should I do interval sprints?

• Sprint for 10 to 30 seconds at maximal effort.
• Rest for 2 to 4 minutes, either fully or at a low intensity (think slow, casual stroll)
• Repeat a total of 4 to 8 times.

Is interval sprinting better than jogging?

Sprints give you quick bursts of movements thereby helping you lose weight effectively. They are just as, if not more effective, than jogging for an hour. If you are crunched for time then going for sprints is the best workout decision you can ever take. It maximizes your workout in half the time!