Interval Training - Sprints

Interval Training can be applied to pretty much anything...yes, even that:) Interval training is simply transitioning through different speeds in a short amount of time for a period of time. This workout implements interval training through repetitive fast walking/jogging/running/sprinting. Sprinting is easily one of the fastest ways I've dropped fat while maintaining muscle. The whole workout is 20 minutes (4 sets - including warm-up.)

Warm-up - 2 minutes - Walking

Set 1
1 minute - 60% speed - Fast-Walking
1 minute - 70% speed - Jogging
1 minute - 80% speed - Running
1 minute - 90% speed - Light Sprint

Set 2
1 minute - 60% speed - Fast-Walking
1 minute - 70% speed - Jogging
1 minute - 80% speed - Running
1 minute - 90% speed - Light Sprint


Set 3
1 minute - 60% speed - Fast-Walking
1 minute - 70% speed - Jogging
1 minute - 80% speed - Running
1 minute - 90% speed - Light Sprint


Set 4
1 minute - 60% speed - Fast-Walking
1 minute - 70% speed - Jogging
1 minute - 80% speed - Running
1 minute - 90% speed - Light Sprint

1 minute - 100% speed - All-out Sprint!!!

1+ minute Cool Down or as long as it takes to get your normal Heart Rate. This is muy importante! By this time your heart rate should be accelerating rapidly so take it easy, breathe deeply, and STRETCH  once you feel relaxed.  

*Please make sure you drink plenty of water throughout the day, especially if you're training in the sun.


Anthony


Sources

Phillips, Bill. Body For Life. HarperCollins Publishers. New York, NY. 2002.