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How To Do Sprint Intervals Without A Track

Fun Sprint Ideas To Crush Your Body Fat

On today’s episode of Live Lean TV, I’m showing you how to do sprint intervals without a track.

I guess you could call this street racing.

And no, I’m not channeling my inner Fast & The Furious aspirations.

I’m talking about using my own 2 wheels to get in a quick anaerobic workout that torches body fat and builds lean, athletic, and functional muscle.

That’s right, I’m hitting the streets of downtown San Diego to show you how to do sprint intervals while using the sidewalk on the street, stairs, or a hill.

Remember, there was a time when everyone needed this speed to sprint away from saber-tooth tigers.

That’s why our bodies are programmed to excel at brief, but intense, bursts of speed.

Reasons Why You Think You Can’t Sprint

Unfortunately, a lot of people think they can’t sprint.

If this is you, ask yourself why do you think you can’t sprint?

Common reasons include:

#1. I Don’t Have Access To A Track.

Well, you don’t need a track.

All you need are your two feet.

Here’s how to do a sprint workout without a track.

How To Do A Sprint Workout Without A Track

How To Do Sprint Intervals Without A Track

You can also do sprints on:

  • the sidewalk of the street
  • stairs
  • hill
  • field of grass
  • your favorite cardio machine

Even if the sidewalk on the street is busy with a lot of people, simply take your 2, 3, or 4 point stance, and get it like Jessica and I did here.

It you want to make your sprint workout tougher, try incorporating hill sprints like those seen in this 15 minute hill sprints workout.

15 Minute Hill Sprints Workout For Fat Loss

This will have you screaming, “damn that’s hard!”.

Or if you have access to an outdoor staircase, try this 20 minute HIIT stairs workout.

Trust me, if you find it hard to sprint up the stairs because you lack the foot coordination, don’t worry.

With a little practice, you’ll quickly begin to feel much more comfortable running up the stairs.

And if you don’t have access to an outdoor staircase, no worries.

Try this 20 minute HIIT home stairs workout for fat loss.

20 Minute HIIT Cardio Home Stairs Workout For Fat Loss

#2. I’m Too Out Of Shape.

Ok, depending on how out of shape you are, let’s build up to it.

Start by checking out this video post on how to start losing weight when you are obese.

How To Get Started Losing Weight When You Are Obese

I’ll show you how to progress to up to your first sprint workout in 8 weeks or less.

#3. It’s Too Cold Outside.

Even if you don’t have access to good sprinting weather, you can still do this sprint workout at the gym on a treadmill.

HIIT Cardio Workout Routine For The Treadmill

#4. I Don’t Have A Gym Membership.

No problem.

Do this sprint workout at home.

Or you could simply do running sprint strides on the spot for your sprint workout.


No More Excuses.

Any excuse you have, I’m pretty sure I can find a legitimate answer of how you can still use the powerful tool of sprinting, to Live Lean faster.

So get your sprints in.

Living Lean doesn’t have to be difficult.

Even if you live in a city like San Diego, you can still get your sprints in on the street.

Remember, excuses are poison.

In fact, thousands of people who are Living Lean are immune to poison. 

So I want you to start being immune today by making the decision right now to be awesome.

Once you’ve completed your sprint workout, go home and fuel back up with some healthy post workout food.

But this doesn’t mean a Dairy Queen Blizzard, pizza, and grey goose vodka.


Well, coming from the guy who is known for eating pizza, maybe a few slices is fine 😉.

Get My Live Lean Sprint Interval Workout Program

Live Lean Sprint 2.0

Live Lean Sprint is a progressive sprint workout program that also includes a diet plan for you to follow as well.


Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.

Take the Free Live Lean Body Quiz


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Today’s Question Of The Day:

  • How many times per week do you sprint?
  • Do you prefer to sprint indoors or outdoors?

Be sure to share your answers in the comment section below.

Check out our free workout videos here.

Check out my free recipe cooking videos here.

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0 responses to “How To Do Sprint Intervals Without A Track

  1. Ahh! I’m so lazy, but I need to run to qualify for something really important to me. So I ran to the store two times this week…

  2. Do you have workouts for morbidly obese individuals? I’ve lost 63lbs, but
    I’ve fallen off the wagon hard! Love your videos and I’d appreciate ANY
    help/advice! Thanks and keep up the good work!

  3. Do you have workouts for morbidly obese individuals? I’ve lost 63lbs, but
    I’ve fallen off the wagon hard! Love your videos and I’d appreciate ANY
    help/advice! Thanks and keep up the good work!

  4. I really have not started but I will TODAY, I move a lot and take advantage of running up stairs at work which helps a lot, but yes I will start sprinting, I do understand the benefits

  5. I just started last week thanks to you. M W F S with rest on Sunday.
    I prefer outdoors. I’m in sunny San Diego! No brained there. 🙂

  6. Hey brad, do you think if i lift weights 5 times a week and do
    sprints/hiit sessions i can get results such as yours? I also am a fellow
    paleo eater…thanks!

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