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