You probably haven’t truly sprinted since that incident with your girlfriend’s dad in high school.

Maybe you should start again: Sprinting incinerates fat and builds strength and stamina, all without pounding your joints. One total minute of sprint intervals within a 10-minute session (including a warmup, a cool down, and between-sprint recovery periods) can give you the same cardiorespiratory gains as 50 minutes of endurance work, according to a McMaster University study.

And you’ll see changes in the mirror, says Danny Mackey of Brooks Beasts Track Club. Hone your speed skills and help your road race times too.

The Warmup

These three drills will have you running faster than you ever thought you could.

A Skip

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Skip like a kid, but at the start, keep your left leg straight, extend your toes, and stand tall through your left hip as you lift your right knee toward your chest, keeping your right foot flexed up. When that foot lands, switch legs. A Skip 20 meters; then stride 40. Do this twice.

Leg Lock Bridge

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Lie on your back with your legs together, knees bent, and feet lat. Pull your left knee to your body; this is the start. Push off with your right leg until your back and hips are straight and off the ground.Squeeze your glutes. That’s 1 rep; do 10. Switch sides and repeat.

Hip Hike

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Stand with hands on hips and your right foot on a small box. Raise your left foot slightly off the floor, then raise your left hip high, elevating your foot even more. Lower your left hip so your left footfalls below the box. That’s 1 rep; do 10. Switch sides and repeat.

The Workouts

Skip your next long run and try one of these fat-burning sprint sessions.

The Big Short

Get ready to have your stamina tested for real.

The Lightning Bolt

Unleash your inner Usain. Run all-out.

Going the Distance

5K guys, this is for you and your closing kick.

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