What is A Tiger Sprint Workout: Treadmill, Bike, and Outside
I first heard about the Tiger Sprint Workout in an email from Quantify Fitness in Nashville, Tennessee during the pandemic. They have Adaptive Resistance Exercise (ARX) machines and I wanted to try them out when I was traveling there for work. I digress, anyways, the pandemic hit and they sent out an email with Tiger Sprints as a workout you could do outside. This high-intensity interval training (HIIT) workout will not only get your heart racing but also unleash some interesting health benefits.
I already believed in these types of sprint interval training (SIT) workouts based on Joel Greene’s book “The Immunity Code” and stumbling upon this workout in Quantify Fitness’s email was the push I needed to try it. It is a unique spin on traditional HIIT workouts that combines walking with two 20-second bouts of all-out sprinting (like you’re running away from a tiger). They normally have you do the workouts on a CAR.O.L exercise bike. Since they had to close down their gym they said their members could use the same routine but just run instead of bike.
I am going to use this post for my workouts, so I am going to get right to the workout video routine and then will go over the details of Tiger Sprinting (also called emergency sprints) in the rest of the article.
How to Properly Perform Tiger Sprint Workouts
This is a 9-minute and 40-second routine for the bike but you can adapt it to walking and sprinting pretty easily. The surprise and the female narrator’s British accent are part of the fun, but if you need to do this without the video or audio here are the key parts.
A Quick Breakdown of Tiger Sprint Workouts
- Calm walk
- First sprint: starts at 2:58 and ends at 3:23
- Calm walk and recovery
- Second sprint: starts at 6:17 and ends at 6:46
- Calm walk and recovery until it ends at the 9:40 mark
Remember, it doesn’t have to be perfect, just make sure to get two 20-second all-out sprints in.
Proper Warm-up and Cool-down Techniques
To avoid any mishaps or injuries, it’s essential to warm up those muscles before sprinting like your life depends on it. Largely, the routine builds in the warm-up and cool down during the calm walking before, between, and after the all-out sprints.
Ensuring Correct Sprinting Form
When it comes to sprinting, form is important. Keep your chest up, eyes forward, and drive those knees to escape the tiger’s clutches. Land on the balls of your feet for maximum power and minimal impact. Ultimately, this is about getting your heart rate up, but using good form will lower the chance of injury.
Monitoring and Adjusting Intensity Levels
Listen to your body during your sprints. While you want to give 100% during your sprints, don’t push yourself to the point of injury. If I haven’t done them for a while, I may take myself up to what I think is about 90% and then just glide. Be your own personal trainer, and adjust your intensity levels as needed. When I injured my knee (MCL) playing basketball, I just had to stop for 6 months and then moved my workouts to a bike.
Tips for Staying Motivated and Consistent
Let’s face it, even the most dedicated fitness nut can hit a slump now and then. To keep your Tiger Sprint Workouts fresh and engaging, try mixing things up. Change your sprint location, find a workout buddy, or create a high-tempo playlist (Foo Fighters for me) to keep it interesting.
Benefits of Tiger Sprint Workouts:
I know what you’re thinking: “Troy, why should I even bother with Tiger Sprint Workouts?” Well, let me recount several reasons why this workout is worth doing:
- Improved cardiovascular health
- Increased fat-burning and weight loss
- Enhanced muscle tone and strength
- Time-efficient exercise: Who has time for marathon workouts? Get in, get out, and get on with your life.
- Boosting mental health and stress relief: After a long day of chasing deadlines, nothing beats a good sprint to clear the cobwebs.
A growing body of evidence demonstrates the efficacy of SIT protocols with fewer (as little as two repetitions) and shorter (10–20 s) sprints, thus removing many of the proposed barriers to SIT as a feasible intervention for reducing the risk of noncommunicable diseases in the general population.
Research into the Health Benefits of Sprint Interval Training Should Focus on Protocols with Fewer and Shorter Sprints on PubMed
Incorporating Tiger Sprint Workouts into Your Fitness Routine
Alright, so you’ve got the basics down, and you’re ready to try Tiger sprinting. But how do you incorporate them into your existing fitness routine without overdoing it?
Balancing Tiger Sprints with Other Exercises
While sprinting is excellent for torching calories and improving cardiovascular health, it’s essential to maintain a well-rounded fitness routine. Combine your sprints with strength training, flexibility exercises, and other forms of cardio to keep your body guessing and growing.
Creating a Weekly Workout Schedule
To make the most of your Tiger Sprint Workouts, try incorporating them into your routine 2-3 times per week, allowing for adequate rest and recovery between sessions. This will give your muscles time to repair and grow, ensuring you reap the full benefits of your hard work.
Tracking Progress and Setting Goals
What’s a workout without a little friendly competition? Set goals for yourself, like improving your sprint speed or increasing the number of sprint intervals. Track your progress in a workout journal, on your favorite fitness app, or with a good old-fashioned pen and paper. Celebrate your achievements, and remember Rome wasn’t built in a day. The image below is from my Whoop Band and shows how much time you spend in Zone 1, 2, 3, 4, and 5 based on your heart rate. You can see the two spikes during the sprints. For reference, this Tiger Sprint Workout was done on a stationary bike. I was surprised the highest zone was zone 3. I have been focusing on zone 2 training recently and I got a few minutes in that zone.
Preventing Injury and Overtraining
Listen to your body and know your limits. If you’re experiencing pain or discomfort during your workouts, don’t push through it. Rest, recover, and consult a medical professional if necessary. It’s always better to take a few days off than to sideline yourself for weeks (or months) with an injury.
Conclusion And My Tiger Sprint Routine
I use the Tiger Sprint Workout on a weekly basis. My goal is to do them twice a week and I vary it up between using a stationary bike and on foot. I feel like walking and sprinting is more taxing, but your neighbors may think you are a little crazy going from a calm walking space to a frenzied all-out sprint in front of their houses. In my opinion, it is worth it to improve your cardiovascular health, burn fat, and tone your muscles in a time-efficient manner.
So, what are you waiting for? Lace up those sneakers (I we are Vivo Barefoot Shoes), warm up those muscles, and prepare to sprint like you’ve never sprinted before. Also, if you enjoy this workout snack you may also like Dr. Zach Bush’s 4 Minute Workout.
Frequently Asked Questions about Tiger Sprint Workouts
Are Tiger Sprints suitable for beginners?
Tiger Sprint Workouts can be adapted for all fitness levels. Start slow, focus on proper form, and gradually increase intensity as you grow more comfortable and confident.
How often should I perform Tiger Sprint Workouts?
Aim for 2-3 sessions per week, allowing for adequate rest and recovery between workouts.
Can I do Tiger Sprints on a treadmill or stationary bike?
Tiger Sprint Workouts can be performed on a CAR.O.L exercise bike, treadmill, or stationary bike. Just remember to adjust the intensity and duration of your sprints accordingly.
What should I eat before and after a Tiger Sprint Workout?
Fuel your body with a light, easily digestible snack (think banana or a small handful of nuts) about 30 minutes before your workout. After your sprint session, refuel with a balanced meal with lean protein, complex carbs, and healthy fats to aid muscle recovery and growth.
Troy Wallace
Troy Wallace is Certified Basketball Speed Specialist and shares his experiences in trying to stay as healthy as possible to stay on the court. He is active in coaching youth basketball in YMCA, Team Work Sports Nebraska, and, currently, in the Jr. Warriors program in Omaha, NE. Visit Troy's Full Author Bio Page or email him directly.
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