Sprinting for 60 minutes a week burns as much fat as jogging for 7 hours a week! 

Switching up your speed while exercising can help burn more fat--perhaps more drastically than we ever realized. According to a study of 40 overweight males who did speed training over 12 weeks, this training can cause a significant drop in body fat and an increase in muscle mass.

The scientists were trying to find the minimum amount of exercise you could do with the largest health factors. They had the men exercise three times a week, and these exercises included periods of sprinting. They lost an average of 2 kilograms of body fat. Other studies have shown that men would need to jog for five to seven hours a week for about 3 months to lose the same amount of fat.

The men worked out for three 20 minute sessions each week, and during each session were sprinting for about 8 minutes. The lost mostly visceral fat, which is linked to cardiovascular disease risk.