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.
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Photo credit
deviousfitgirl.blogspot.com