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.
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.
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.
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.
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.
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.