Wind Sprints

A beginner strength exercise for the abs, done with just your bodyweight.

Main muscles: Abs
Equipment: Bodyweight
Level: Beginner
Type: Compound
Movement: Pull

How to do the Wind Sprints

Hang from a pull-up bar using a pronated grip. Your arms and legs should be extended. This will be your starting position.
Begin by quickly raising one knee as high as you can. Do not swing your body or your legs. 3
Immediately reverse the motion, returning that leg to the starting position. Simultaneously raise the opposite knee as high as possible.
Continue alternating between legs until the set is complete.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Wind Sprints

Questions

What muscles does the Wind Sprints work?

Mainly the abs.

Is the Wind Sprints good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Wind Sprints?

Good alternatives that train the abs: 3/4 Sit-Up, Air Bike, Bent-Knee Hip Raise or Bottoms Up.

How many sets and reps of the Wind Sprints should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).