Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Cardio · Body Weight
Downward Dog Sprint
Downward Dog Sprint is an intermediate compound cardio exercise that works the cardiovascular system (cardio), with the chest, triceps and hamstrings assisting. It needs no equipment beyond your own body weight. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 9.8 calories per minute.
- Target
- Cardiovascular System
- Body part
- Cardio
- Equipment
- Body Weight
- Category
- Cardio
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 9.8 kcal
Primary muscles
- Core · Rectus Abdominis, Transversus Abdominis
- Shoulders · Anterior Deltoids
- Hip Flexors · Iliopsoas
Secondary muscles
- Chest · Pectoralis Major
- Triceps · Triceps Brachii
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do Downward Dog Sprint
- Begin with your hands shoulder width apart and your feet hip width apart. Walk your feet backward until your body forms an inverted V shape with your hips lifted toward the ceiling.
- Keeping your hands firmly planted, flex one knee lifting your foot off the floor while the opposite leg remains extended.
- Return your foot to the starting position, then immediately drive the opposite leg in the same way.
- Continue alternating legs in a smooth, controlled sprinting motion while keeping your hips elevated and your upper body stable.
Form tips
- Lift each knee toward your chest without rounding your upper back.
- Maintain your hips high throughout the exercise instead of shifting into a plank position.
- Engage your core to minimize movement through your torso.
- Inhale as you return your foot to the floor and exhale as you drive your knee forward.
Downward Dog Sprint alternatives
More cardiovascular system exercises
Downward Dog Sprint FAQ
What muscles does Downward Dog Sprint work?
Downward Dog Sprint mainly works the cardiovascular system in the cardio (Rectus Abdominis, Transversus Abdominis, Anterior Deltoids and Iliopsoas). The chest, triceps, hamstrings and calves work as secondary muscles.
What equipment do you need for Downward Dog Sprint?
None. Downward Dog Sprint is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Downward Dog Sprint should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Downward Dog Sprint good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler cardio exercises.
How many calories does Downward Dog Sprint burn?
About 9.8 calories per minute for a person of around 70 kg, based on a MET value of 8. Ten minutes of work is roughly 98 calories; heavier people burn more.
What is a good alternative to Downward Dog Sprint?
Other exercises for the cardiovascular system include Gym Elliptical Machine Sprint Speed, Assault Airbike Sprint Speed, Indoor Cycling Spinbike Sprint and Gym Rowing Machine Sprint Speed.
For developers
Use Downward Dog Sprint in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_C7DMDE" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_C7DMDE", "name": "Downward Dog Sprint", "model": "male", "target": "Cardiovascular System", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_C7DMDE/mp4-720.mp4?…", "poster": "https://…/ex_C7DMDE/poster.jpg?…" } }