sprint 8 email header

Why Sprint 8 is a Game Changer for your Fitness



Sprint 8 goes beyond your typical high intensity interval training (HIIT) workout!

Phil Campbell’s Sprint 8 Protocol is a program now featured at our Brick Bodies’ clubs that ensure maximum results in minimum time! In 20-40 minutes, 2-3 times per week, you can guarantee your body sees significant changes and results through this program. This program involves what we refer to as “Sprint Intensity Training.” While it may seem similar to high intensity interval training (HIIT), Sprint Intensity requires you to push your body to its maximum capability for 30 seconds, followed by active recovery for 90 seconds. If you can go at your hardest for longer than 30 seconds-it’s not sprint intensity.

With this Sprint Intensity your body must recruit all three muscle fiber types: Type 1A (slow oxidative-endurance), Type IIA (fast oxidative), and Type IIX (fast glycolytic). Rarely do gym-goers tap into these type IIX fibers, but when you do, it requires the use of all three energy systems in your body – resulting in the need for a higher caloric burn and the release of Human Growth Hormone (HGH) – naturally.

Why would you want to release Human Growth Hormone (HGH)? The benefits are endless! HGH helps to regulate metabolism, increasing fat burning efficiency and lean muscle content in your body. HGH transfers “bad” cholesterol (LDL’s) into “good” cholesterol (HDL’s), having a positive impact on the function of the heart. With HGH flowing through your system you’ll feel a higher level of energy, see an increase in your performance output and find yourself sleeping more soundly at night. Best of all, HGH has been proven to help fight the symptoms of aging, decreasing wrinkles and improving skin, enhancing hair growth and muscle growth and helping the body to stay fit to perform.

A few tips and tricks to get going with Sprint 8:

  • The protocol, for optimal results, requires 2-3 times per week
  • Within a single workout it requires 8 rounds of 30 seconds of sprint intensity followed by 90 seconds of active recovery
  • Start on a cardio machine that you feel confident on- we recommend a bike or an elliptical. Sprinting at this intensity is very difficult and may lead to injury if your body is not prepared
  • Using a heart rate monitor to know if you’re getting into that max intensity is essential! Reach out today to learn about our MyZone heart-rate monitor
  • To tap into the type IIX muscle fiber type, it is essential that you’re moving fast and hard. So if you feel like you’re moving fast but your heart rate isn’t at your max intensity, you may need to up the resistance on your machine to make it harder

Want to learn more? Request an appointment with one of our Fitness Manager’s to learn more about how Sprint 8 can help you change your fitness routine, change your body and change YOU.