How to do the Wind Sprints
Wind Sprints is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the cardio category. Secondary muscles engaged include Quadriceps and Hamstrings.
Wind Sprints demonstration · © GymiaFit
Wind Sprints at a glance
- Primary muscles
- Abs
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Wind Sprints step by step
- 1Find an open space or a track to perform the exercise.
- 2Start by standing with your feet shoulder-width apart.
- 3Begin running as fast as you can, pumping your arms and driving your knees up.
- 4Continue sprinting for a specific distance or time period.
- 5Rest and repeat for the desired number of repetitions.
Wind Sprints — questions
What muscles does the Wind Sprints work?
The Wind Sprints primarily targets the Abs. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Wind Sprints?
None — the Wind Sprints uses your bodyweight only, so it works at home with nothing but floor space.
Is the Wind Sprints suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Wind Sprints?
3/4 Sit-up, 45° Side Bend, Air Bike train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Wind Sprints demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.