Sprint 8 at the Y: HIIT Workouts From Your Cardio Machine

Train Smarter, Not Longer

At the YMCA of Greenwich, we’re committed to helping our members live healthier, stronger lives. That’s why we’re excited to introduce Sprint 8, a cutting-edge, high-intensity interval training (HIIT) program now available on all Matrix touchscreen cardio machines—and included with your YMCA membership.

Sprint 8 is a 20-minute, science-backed workout that alternates short bursts of maximum effort with longer recovery periods. Whether you’re on a treadmill, elliptical, bike, or stairmill, Sprint 8 automatically adjusts your speed or resistance to guide you through eight rounds of 30-second sprints, each followed by 90 seconds of active recovery. It also includes a warm-up and cool-down, making it an efficient and complete workout in just 20 minutes.

This program is designed for all fitness levels. Simply select Sprint 8 from the home screen, choose your difficulty level (Beginner through Expert), and decide whether you’d like guided audio/visual instruction. From there, the machine takes care of the rest—you just bring your best effort.

Sprint 8 is more than just a workout—it’s a powerful tool to improve cardiovascular health, increase lean muscle, burn fat, and naturally boost human growth hormone levels, which help fuel strength and endurance. Research shows that Sprint 8-style HIIT workouts can be up to 21 times more effective than traditional steady-state cardio and deliver measurable results in just a few weeks.

The launch of Sprint 8 is part of our larger investment in your wellness experience. In the past year alone, we’ve invested more than $385,000 into our fitness facilities and equipment, ensuring that our members have access to state-of-the-art tools that support a wide range of health and fitness goals. This includes our new partnership with Matrix Fitness, one of the world’s leading innovators in fitness technology. Sprint 8 is one of the many benefits that come with this partnership.

Best of all, Sprint 8 is included with your YMCA membership—no add-ons, no hidden costs. It’s ready and waiting for you on every Matrix touchscreen cardio machine in our Wellness Center.

Whether you’re a busy parent, a weekend warrior, an older adult working to maintain strength, or someone just getting started on their fitness journey, Sprint 8 is a powerful and efficient way to take your workout to the next level.

Ready to give it a try? Visit the Wellness Center today and look for Sprint 8 on any Matrix treadmill, bike, elliptical, or stairmill. Choose your level, press start, and experience the difference that 20 minutes can make.