Frequency: Because of the intensity of these workouts, most athletes shouldn't do sprint work more than three times a week. Muscle soreness. Launching into a sprint program may be difficult or cause delayed onset muscle soreness if you haven't done much training prior to this workout.

How many times a week should I sprint?

Incorporating sprints into your exercise routine is an efficient and effective way to train your anaerobic system, burn calories, and improve the lean muscle mass in your legs. Since these types of workouts are very demanding, you should only perform sprint intervals two to three days a week.

Should you sprint every day?

Both forms of exercise increase your metabolism — which is critical. Research shows that high-intensity interval training in the form of sprinting every other day can improve insulin sensitivity in men by 23%. ... But, sprinting burns more fat at a higher speed — about 200 calories in 3 minutes— than running.