Unlock the power of Sprint8

Unlock the power of Sprint8

November 7, 2023

Unlock the Power of Sprint8: A Comprehensive Guide to Transforming Your Fitness Routine


Firstly, a huge congratulations to Futhi Pearson, our Sprint8 Challenge winner! Your dedication and hard work have truly paid off, and you’re an inspiration to us all.

For those who are new to Sprint8 or are looking to understand it better, this blog post is for you. We’ll delve into the science, the benefits, and the practical guidelines to get you started on your own Sprint8 journey.


Why Sprint8?


20 Minutes, 3 Days a Week

In today’s fast-paced world, finding time for a workout can be a challenge. Sprint8 is designed to fit neatly into your busy schedule. Just 20 minutes a day, as little as three days a week, can make a world of difference in your fitness journey.

Versatile Workouts

Whether you’re on a treadmill, exercise bike, or elliptical, Sprint8 is designed to optimise the effort you put in. Just follow the simple steps, and let the transformation begin!

Industry Acclaim

For 15 years, Sprint8 has been applauded by major fitness magazines and is a cornerstone of Johnson Fitness cardio.

But don’t just take our word for it. Jodi Guthrie, a satisfied Sprint8 user, says, “Sprint8 is great. I had to start eating desserts to keep from losing too much weight.”


Guidelines on How to Use Sprint8


Start Small
  • Start with 2 quality reps: Slowly build to 8.
The 30-Second Rule
  • 30 seconds or less: Whatever method of sprinting you choose, you should not be able to exceed 30 seconds. If you could’ve gone for 35 seconds, the intensity is not great enough!
The 90-Second Rule
  • 90 seconds of active recovery: This is necessary to replenish ATP stores in order to achieve the necessary intensity on the following cardio sprint for superior results. Phil Campbell tested 30, 60, 90 seconds. Ninety seconds is more demanding because fast fiber is recovered.

The Science Behind Sprint8


Cardio Sprints and Muscle Fibers

Sprint8 engages all three muscle fiber types; slow, Type IIA fast-muscle fiber, and IIB super-fast muscle fiber. This ensures both anaerobic and aerobic processes of heart muscle are conditioned.

Hormonal Benefits

Sprint8 mimics the effects of taking growth hormone injections but in a completely natural way. According to a 1990 University of Wisconsin HGH study in the New England Journal of Medicine, the benefits include:

  • 14.4% body fat reduction
  • 8.8% lean muscle gain
  • Skin thickens by 7.1%
  • Bone density improves by 1.1%
What Sprint8 Creator Phil Campbell Says

“Sprint8 is listening to the body tell us exactly how to exercise. The body is screaming at us in the research, if I exercise like this, I will release this wonderful hormone that improves the body even better than actually injecting growth hormone.”

Effective for All Ages

Especially for middle-aged adults, Sprint8 is the key to reducing body fat, toning and building muscle, stopping the signs of ageing, and increasing energy and sex drive.

Sprint8 Research

In a study where Sprint8 was the only variable, the average age of participants was 46. The results were astonishing:

  • HGH Increase: 814%
  • Body fat loss: 27%

This makes Sprint8 almost twice as effective as injecting growth hormone.


Nutritional Strategy to Maximise Sprint8


Before Your Workout
  • L-glutamine: 2 grams (30 mins to 1hr prior)
  • Banana: Half to 1 banana
  • Epicatechin: 30 grams (100% Cocoa, dark chocolate)
During Your Workout
  • Stay hydrated: Drink water!
After Your Workout
  • Consume 20-25 grams of protein
  • Limit high-glycemic sugar for 2 hours



Sprint8 is not just another workout; it’s a scientifically-backed, time-efficient, and incredibly effective way to transform your fitness routine.

Whether you’re a gym owner, a fitness professional, or someone who simply wants to get in shape, Sprint8 offers a balanced, holistic approach to fitness that can fit into anyone’s lifestyle.

So why wait? Start your Sprint8 journey today and get in touch with us via our website for more information on implementing Sprint8 into your fitness facility.

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