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Need For SPEED! HIIT Sprint and Bodyweight WORKOUT #2

September 07, 2014 3 min read

It’s TRACK TIME! Did you catch the first NEED FOR SPEED WORKOUT?? Click HERE to check it! This workout has 2 different parts. 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 do one 4 minute HIIT interval, followed by a weighted rep circuit. The second part, you will complete ANOTHER 4 minute HIIT interval, followed by another weighted rep circuit. I used my sandbag for the rep circuits. For the 4 minute intervals, they will be all bodyweight. You will warm up for 4 minutes with a 3-5 minute stretch immediately following the warm up. For the first part, you will work for 20 seconds with a 10 second rest, 8 rounds, totaling 4 minutes, followed by 2 minutes of rest. After the 4 minute interval, you will do a weighted rep circuit that will take you about 5 minutes. After the rep circuit, you will complete another different 4 minute HIIT interval, followed by another weighted rep circuit. You should finish in about 30 minutes, rest included. Key here, is that you work at your max during those 20 seconds, during those 4 minute intervals, and your body will keep burning calories far after your rest. Also by combining the weighted circuits, you will be building lean muscle mass. The second part is a rep circuit, so you want to complete the reps for time using correct form. Since everyone works at a different pace, this is where time will vary a bit. You still want to perform the reps without rest if possible. You will get your rest after the round of reps are completed.

(NOTE: For BOTH of the rep workouts, I used a 25 lb sandbag, BUT you can use ONLY YOUR BODYWEIGHT as well. If you are a beginner, use your bodyweight only. Also, as a beginner, start with only 15 reps for the first rep circuit, and 25 reps of the second circuit.)

THE WORKOUT

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

INTERVAL 1

20 second SPRINT (@ 100 meters) 10 second REST 20 second PUSH UP + Alternating Shoulder Tap 10 second REST 20 second SPRINT (@ 100 meters) 10 second REST 20 second PUSH UP + Alternating Shoulder Tap 10 second REST 20 second SPRINT (@ 100 meters) 10 second REST 20 second PUSH UP + Alternating Shoulder Tap 10 second REST 20 second SPRINT (@ 100 meters) 10 second REST 20 second PUSH UP + Alternating Shoulder Tap 10 second REST DEMO for PUSH UP + ALTERNATING SHOULDER TAP http://youtu.be/9reQ2--Ejpk REST NOW FOR 2 MINUTES and move onto Weighted Rep Circuit #1

WEIGHTED REP CIRCUIT #1 (perform each exercise 25 reps using weight or bodyweight only)

25 Weighted Squats 25 Weighted Shoulder Press 25 Weighted Alternating Reverse Lunges 25 Burpees Photos of above exercises: Weighted Squats weighted squat                 Weighted Shoulder Press press  

    Weighted Reverse Lunges (25 on EACH SIDE) weighted lunge

                Burpees burpee

REST 1 Minute then move on to INTERVAL 2 

INTERVAL 2

20 second SPRINT 10 second REST 20 seconds Pike Push Ups 10 seconds REST 20 second SPRINT 10 second REST 20 seconds Pike Push Ups 10 seconds REST 20 second SPRINT 10 second REST 20 seconds Pike Push Ups 10 seconds REST 20 second SPRINT 10 second REST 20 seconds Pike Push Ups 10 seconds REST PIKE PUSH UP pike push up                         REST FOR 2 MINUTES and then move onto your FINAL Weighted Rep Circuit #2!

WEIGHTED REP CIRCUIT #2 (perform each exercise 50 reps using weight and/or bodyweight only)

50 Jump Squats 50 Bent Over Rows 50 Switch Jump Lunges 50 Star Jumps Demo for Jump Squats http://youtu.be/utQShuge6Vk Bent Over Rows Using Sandbag reverse row  

          Demo for Jump Lunges (50 Reps EACH LEG!) http://youtu.be/XjmQTYWyfpI Star Jumps star jumps               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. Depending on your fitness level and/or pace, the rep circuits should take you about 4-8 minutes. Rest after the completed round and try to work at your best intensity with perfect form! Want to see more workouts and information on health and fitness? Check out my Facebook and my youtube page as well!

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