Sprinting Sprinting workouts are truly infinite. You can do longer sprints like 400 meters (one lap around a running track) or shorter sprints like 100 meters. You can do intervals on the treadmill, up a hill, or down your street. Sprinting is one of the quickest ways to blast fat and build muscle, but you'll also improve your overall strength and power, especially in your legs. Image Source: Erik Umphery