Your cart is currently empty.

Blog / Tech

Enhance your workouts with Sprint 8

21 Mar, 2022 | 5 minutes read

Experience HIIT at home

Sprint 8 is an efficient, fat-burning HIIT workout that gives you a complete cardio exercise experience, including warm-up and cool-down, in just 20 minutes. Since high-intensity cardio exercises are among the best exercise for weight loss, most people see results in just 8 weeks or less. Sprint 8 is an efficient and effective way to maximize your health and physique. 

The Sprint 8 program is proprietary and exclusive to Johnson Health Tech and is built into all Matrix for Home cardio equipment. 

woman sitting in a locker room

Take the Challenge

Sprint 8 is so much more than a basic HIIT workout. When using a Sprint 8 program, people of all ages, shapes, and sizes can hit the ground running from the start. The short HIIT workouts allow you to enter your age, weight, and desired level of intensity, and the equipment will automatically change speed and elevation or resistance during the workout as it moves through sprint and recovery intervals. 

What type of athlete are you?

Beginner (new to exercise or getting back into workout out)

If you haven't been exercising regularly, have never really sprinted before, or are over 60 years of age, begin slowly. Sprint 8 is effective for adult exercisers of any age, but going too hard too soon can leave you susceptible to injury. Ramping up allows your body to become accustomed to your new exercise routine. 

Try Sprint 8 for the first time on a Recumbent Bike

man smiling on exercise bike

Intermediate (able to bounce back quickly after workouts, working on technique)

Sprint 8 is more than just a HIIT workout — it's a sprint-intensity workout. It has been researched and is medically proven to be the optimal amount of intensity to recovery to optimize HGH production naturally. If you feel like you can bounce back quickly after a workout, you are ready to perform the full eight sprints and push the pace. Remember, always listen to your body. If you can sprint longer than 30 seconds, you're not working hard enough. 

Ready for more? Try Sprint 8 on the T30 Treadmill!

woman wiping neck with towel on exercise equipment

Advanced (consistently working out, able to push your body further)

Reaching the advanced level of Sprint 8 means continuing to push yourself and your efforts during sprints — but also monitoring your recovery periods. A good check-in is if you feel recovered in less than 90 seconds, you did not work hard enough during the sprint. The balance of 30 seconds of intensity and 90 seconds of recovery is the ideal ratio and delivered the best weight-loss performance results. 

Take the challenge on the A50 Ascent Trainer!

woman on elliptical

 

Elite (training at the highest levels, experienced and seeking improved performance)

Achieving the highest level of intensity for 30 seconds or less provides the training edge that transforms the body to its highest potential in much less time. Sprint 8 improved performance at a cellular level and can double endurance capacity in as little as two weeks. If you're looking for something even more intense, select the "Custom" setting to build your own workout based on your unique training goals. 

Experience an elite workout on the T75 Treadmill!

Man sitting in front of a line of treadmills

Look for the Signs

To know if you are achieving the maximum benefit from each sprint and reaching HGH release benchmarks, look for the following signs:

1. Out of Breath

When it comes to anaerobic interval training, this is one of those conditions where "you'll know it when you've arrived." During the recovery from this state, the body pays back the oxygen debt by increasing heart rate and supplying oxygen to the blood with hard, rapid breathing. The oxygen debt generated during exercise triggers HGH release.

2. Muscle Burn

The sensation that you feel in your muscles during high-intensity cardio exercises is caused by lactic acid. What's more, reaching the "muscle burn" stage corresponds with release of HGH into your body. Research shows that HGH is released 16 minutes after reaching the "lactic acid threshold."

3. Increase Body Temp

Research shows that increasing body temperature is an important benchmark — a good warm-up should raise your body temp by approximately one degree.

4. Adrenal Response

Your 20-minute HIIT workout must achieve the out-of-breath, slightly painful level of intensity that produces an epinephrine response before HGH is released.

 

woman wiping neck with towel standing on a treadmill

Learn more about Sprint 8 at www.sprint8.com

Explore

Related Posts

Commercial vs Home Treadmills — What's the Difference?

Commercial vs Home Treadmills — What's the Difference?

What's the difference between commercial treadmills and home treadmills? What are commercial-grade...

Discover More
Enhance Your Workout with Bluetooth FTMS

Enhance Your Workout with Bluetooth FTMS

In the fitness world, some things never change.  For those looking to...

Discover More
How to Run on Zwift with a Matrix Treadmill

How to Run on Zwift with a Matrix Treadmill

Guest author, Taggart VanEtten, is the 100-mile treadmill world record holder, a...

Discover More
Make Time of What's Important in 6 Steps

Make Time of What's Important in 6 Steps

It’s another one of those days. You begin your morning feeling motivated....

Discover More
Fitness and Wellness for All

Fitness and Wellness for All

Johnson Health Tech is the world's largest specialty fitness retailer, operating more...

Discover More
Retain Muscle as You Lose Weight

Retain Muscle as You Lose Weight

Weight loss is a common goal. We lose weight as a combination...

Discover More
3 Simple Tips to Jumpstart Your Home Workout Habit

3 Simple Tips to Jumpstart Your Home Workout Habit

Why is getting into the groove of a home exercise routine so...

Discover More
Best Ways to Add Challenge to Your Exercise Routine

Best Ways to Add Challenge to Your Exercise Routine

When starting out or returning to exercise, consistency is important. Focusing on...

Discover More
Sprint 8 — Behind the Science

Sprint 8 — Behind the Science

Why does it work? Muscle mass naturally decreases and body fat increases...

Discover More
Tough Times Call for Tough Training

Tough Times Call for Tough Training

"Unprecedented" is a word we've all heard enough of. A global pandemic...

Discover More
Johnson Health Tech Around the World

Johnson Health Tech Around the World

Johnson Health Tech has manufacturing all over the world. Take a closer...

Discover More
How to Get the Most Out of Indoor Cycling with Matrix

How to Get the Most Out of Indoor Cycling with Matrix

Over the last few years, indoor cycling classes have been popping up in...

Discover More
R&D— Designed to Exceed Expectations

R&D— Designed to Exceed Expectations

From the console to the deck and everything in between, Johnson Health...

Discover More
Excellence Has Its Rewards

Excellence Has Its Rewards

Johnson Health Tech is honored to be consistently recognized by esteemed industry...

Discover More
Johnson Health Tech— The Future of Fitness

Johnson Health Tech— The Future of Fitness

Today, Johnson Health Tech continues to drive the evolution of fitness and...

Discover More
Johnson Health Tech Brand Development and Globalism

Johnson Health Tech Brand Development and Globalism

As Johnson Health Tech matured, they evolved into a vertically integrated fitness powerhouse, owning all stages of production, distribution, and sales.

Discover More
What It Takes to Break the 100-Mile Treadmill World Record

What It Takes to Break the 100-Mile Treadmill World Record

An Interview with Taggart VanEtten: The 100-Mile Treadmill World Record Holder &...

Discover More
Johnson Health Tech: A Family Story

Johnson Health Tech: A Family Story

Take a peek into the 45 year history of Johnson Health Tech, starting with Mr. Peter Lo in Taichung, Taiwan in 1975.

Discover More
Get the Most from Matrix with Console Software Updates!

Get the Most from Matrix with Console Software Updates!

Introducing Software Update v1.4.0.19 for XER-02, XIR-02, and XUR consoles! Technology is...

Discover More
Travel the World with Matrix

Travel the World with Matrix

Missing your regular travel plans? Take a journey with Matrix and Virtual...

Discover More
Why Matrix?

Why Matrix?

In a world full of home fitness options, why choose Matrix?

Discover More
Check fitness off your list this holiday season with Matrix!

Check fitness off your list this holiday season with Matrix!

Keep an eye out for special deals on Matrix this holiday season!

Discover More
Forbes Names Johnson Health Tech on World's Best Employers List for Second Year Running

Forbes Names Johnson Health Tech on World's Best Employers List for Second Year Running

Johnson Health Tech has been named on Forbes Magazine's World's Best Employers...

Discover More
Matrix Holiday Shopping Guide

Matrix Holiday Shopping Guide

Learn about the best equipment to fit your needs, just in time for the holidays!

Discover More
Over 20 Years of Club Heritage Brings Value to Matrix for the Home

Over 20 Years of Club Heritage Brings Value to Matrix for the Home

Matrix Fitness, the premier brand of Johnson Health Tech (JHT) celebrated our...

Discover More