.product_section .product_form, .product_gallery { opacity: 1; } .multi_select, form .select { display: block !important; } .image-element__wrap { display: none; }

Your Cart is Empty

Need For SPEED! HIIT Sprint and Bodyweight WORKOUT

September 10, 2014 2 min read

It's TRACK TIME! This workout has 2 different parts that you will repeat 2x total. I do these at the track, since I find it easier and more efficient to use the track, so I also have an idea how far I sprint during the 20 second intervals. You will work for 20 seconds with a 10 second rest, 8 round for EACH part, totaling 4 minutes each, followed by 2 minutes of rest.You will do 4 of these. You will warm up for 4 minutes with a 3-5 minute stretch immediately following the warm up. In the end, you will have worked for a total of 19 minutes of REAL work with about 10 minutes of rest/stretching. You will finish in 30 minutes. I completed this and burned through over 350 calories in 30 minutes! 350 calories for only 19 minutes of REAL work is pretty good in my book. Key here, is that you work at your max during those 20 seconds, and your body will keep burning calories far after your rest.

THE WORKOUT

2 Lap Warmup (800 meters) STRETCH 3-5 minutes

INTERVAL 1

20 second SPRINT (@ 100 meters) 10 second REST 20 second PUSH UPS 10 second REST 20 second SPRINT (@ 100 meters) 10 second REST 20 second PUSH UPS 10 second REST 20 second SPRINT (@ 100 meters) 10 second REST 20 second PUSH UPS 10 second REST 20 second SPRINT (@ 100 meters) 10 second REST 20 second PUSH UPS 10 second REST REST FOR 2 Minutes

Interval 2

20 seconds High Knees 10 second REST 20 seconds Plank Step Ups 10 second REST 20 seconds High Knees 10 second REST 20 seconds Plank Step Ups 10 second REST 20 seconds High Knees 10 second REST 20 seconds Plank Step Ups 10 second REST 20 seconds High Knees 10 second REST 20 seconds Plank Step Ups 10 second REST REST for 2 Minutes DEMO FOR Plank Step Ups (I did mine FACING a bleacher bench): http://youtu.be/-R6t7PaZA9E

REPEAT Intervals 1 & 2 one more time!

After you are done, stretch! I find that I will do a light jog/walk around the track one more time before my last stretch. Want to see more workouts and information on health and fitness? Check out my Facebook and my youtube page as well! Photo credit deviousfitgirl.blogspot.com

Also in BodyRock Store Blog

What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 1 Comment

Do you think your booty looks a little flat? This might be why!

12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?

Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 2-3 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.

We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.

Item Added to your Cart

Goto Cart

Need For SPEED! HIIT Sprint and Bodyweight WORKOUT

THE WORKOUT

INTERVAL 1

Interval 2