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Are you ready for a quick paced, intense workout? Well here ya go! This workout is awesome if you don’t have a ton of time, or you want to get a good sweat sesh in before or after you lift weights. I do this workout once or twice a week before I do one of my weight lifting circuits, and I am nasty sweaty by the time I am done! Two great things about this workout are:

1. You can make it as hard or as easy as you want- the faster your sprint is the harder the workout is. Remember: You do not have to be a “runner” to do this workout! I know it is called a sprint workout, but if you cannot run or you feel more comfortable walking, follow the directions and just walk. For example, when it says to perform your fastest sprint, just perform your fastest speed walk:)

2. You really can do it anywhere. I usually do this one at the gym so I am on the treadmill, but you can do it on the track, on the road, or really anywhere that is convenient for you.

 

Comfort: A speed where you feel comfortable: you can stay at this speed for a long time. This is going to be your recovery speed. You will recover after each sprint. 

Sprint #1: Think of this as your “warm up sprint”. You are not sprinting your hardest, but your heart is beating pretty good! If you are on the treadmill, bump up your speed at least one full mph from comfort. For example, if your comfort is 6.0 mph, bump the speed up to at least 7.0 mph. 

Sprint #2: A fast run. Faster than your first sprint. Bump your speed up at least one mph. For example, if my #1 Sprint was at 7.5 mph, I would bump it up to at least 8.5.

Sprint #3: This is a hard run. Almost your fastest sprint, but you are not quite pushing it your hardest. Bump your mph up at least one whole time again.

Sprint #4: Your hardest Sprint. Run as fast as you can (without getting hurt and with good form!) Bump up your speed at least 1 mph from the last sprint. 

20 Minute Sprint Workout:

Comfort:     3 minutes
Sprint #1:    1 minute
Comfort:     1 minute
Sprint #2:    1 minute
Comfort:     1 minute
Sprint #3:    1 minute
Comfort:     1 minute
Sprint #4:    30 seconds-1 minute
Comfort:     1 minute
Sprint #4:    30 seconds-1 minute
Comfort:     1 minute
Sprint #3:    1 minute
Comfort:     1 minute
Sprint #2:    1 minute
Comfort:     1 minute
Sprint #1:    1 minute
Comfort:     2 minutes

Let me know how it goes!! Good luck and have fun!

-McKell

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