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Exercise 0858 · REF Qoujh3Q

Wind Sprints exercise animation

Wind Sprints

Category
Waist
Equipment
Body Weight
Target
Abs

Wind sprints are short, maximal-effort sprints with recovery between them, and while they're primarily a conditioning tool, the core works hard isometrically to transmit force between the upper and lower body at sprint speed. It's a different kind of ab training than a crunch or plank — the demand is dynamic and stabilizing rather than flexing. Full recovery between sprints matters more than most people think; going again too soon just turns it into steady-state running.

How to Do the Wind Sprints

  1. Find an open space or a track to perform the exercise.
  2. Start by standing with your feet shoulder-width apart.
  3. Begin running as fast as you can, pumping your arms and driving your knees up.
  4. Continue sprinting for a specific distance or time period.
  5. Rest and repeat for the desired number of repetitions.

Muscles Worked

The Wind Sprints primarily targets the Abs, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.

More Waist Exercises

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs 45° Side Bend 45° Side Bend Body Weight · Abs Air Bike Air Bike Body Weight · Abs Alternate Heel Touchers Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Wind Sprints work?
The Wind Sprints primarily targets the abs, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the Wind Sprints?
The Wind Sprints is done with no equipment — just body weight.
What's a good alternative to the Wind Sprints?
If you don't have access to the space or setup it needs, the Assisted Hanging Knee Raise targets the same abs using assisted instead.