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Sprints are one of the best ways to stay lean, while maintaining sleek, sexy muscle. You'll also improve speed and agility and burn more fat during the 24 hours after your workout is over than you would after moderate, steady-state cardio.
How to do it: Start in a lunge position with your back at a 45-degree angle, weight shifted forward. Drive through your big toe to take bounding steps forward. After about 10 yards, rest for 30 seconds before starting your next sprint. Quickly shift your hips forward to repeat the forward movement again.
Torch fat and tighten up from head to toe with this interval workout
Volleyball Player Nora Tobin's High-Intensity Interval Training (HIIT) Workout
Sculpt a Body like a Volleyball Athlete