Exercise guide · Intermediate · Cardio

Wind Sprints: How to Do It & Muscles Worked

Wind sprints are high-intensity running intervals performed over a short distance or time, focusing on explosive speed and cardiovascular endurance. They primarily target the abs for stabilization, while also engaging the quadriceps, hamstrings, and calves.

Primary muscles
Abs
Secondary muscles
Hamstrings , Quads , Calves
Equipment
Body Weight
Level · type
Intermediate · Cardio
Demonstration of the wind sprints
Front view: muscles worked by the wind sprints. Primary: abs. Secondary: hamstrings, quads and calves.
Back view: muscles worked by the wind sprints. Primary: abs. Secondary: hamstrings, quads and calves.
Primary Secondary

How to do the wind sprints

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

Wind Sprints alternatives

More exercises that train the abs as their main target:

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Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.