This sprint interval workout is a high-intensity interval training (HIIT) that helps build endurance and anaerobic threshold while burning calories and fat both during and post-workout.
For this sprint interval, you'll warm up for 10 minutes before going into four all-out sprints at a level 9 on the rating of perceived exertion (RPE) scale for 30 seconds each. Between each sprint, you'll recover for 4 minutes and 30 seconds, giving you plenty of time to prepare for the next sprint.
Precautions
You need more warm-up time if your body isn't ready for the first sprint. Take your time to get warm to avoid injury.
Keep in mind that all-out effort is extremely challenging. If you're an advanced exerciser, sprints should be all-out, leaving nothing else in the tank. The recovery times allow you to refill your tank, pay back the oxygen debt, and do the next sprint.
Beginners should start with an easier interval workout to get used to intervals. Then, gradually work your way up to this sprint interval training.
Wear moisture-wicking shorts to ensure comfort, along with a sports bra. A hair tie can help keep your neck dry and hair in place.
HIIT Sprints
HIIT sprints start with a warmup followed by four 30-second periods of all-out exertion with 4 minutes and 30 seconds of recovery. This interval training is best for intermediate and advanced exercisers who want a challenge.
| Time | Intensity/Speed | Perceived Exertion |
|---|---|---|
| 5 min. | Warm up at an easy-moderate pace | 4–5 |
| 5 min. | Baseline: Increase speed gradually to a comfortable, moderate pace | 5 |
| 30 seconds | Sprint all out as fast as you can | 9 |
| 4.5 min | Reduce speed to a comfortable pace to fully recover | 4–5 |
| 30 seconds | Sprint all out as fast as you can | 9 |
| 4.5 min | Reduce speed to a comfortable pace to fully recover | 4–5 |
| 30 seconds | Sprint all out as fast as you can | 9 |
| 4.5 min | Reduce speed to a comfortable pace to fully recover | 4–5 |
| 30 seconds | Sprint all out as fast as you can | 9 |
| 4.5 min | Cool down at an easy pace | 3–4 |
Total: 30 Minutes
What is Interval Training and Why Does It Work?
Sprint Interval Training Modifications
HIIT training sessions don't have to be running-based. Perform this workout on any machine or with any outdoor activity such as walking, running, or cycling. This sprint interval training is probably easiest outside or riding a stationary bike.
Add a Dynamic Warmup
Try starting with a 10- to 15-minute warmup of dynamic poses that move on every plane, such as:
- Lateral lunges
- Jumping jacks
- Butt kicks
- High kicks
- Figure fours
- Knee hugs
- Arm circles
Treadmill Workout
If you are using a treadmill for sprint interval training, build in more time since it takes a bit for the treadmill to speed up and then slow down. Increase the treadmill speed 10 to 15 seconds before the interval starts. It will take another 10 to 15 seconds to slow down at the end of the sprint.
Recovery
Take time to cool down with relaxing stretches. Sprint interval workouts are challenging for the body. Don't do this workout two days in a row; follow up with recovery day exercises like light jogging, strength training, or other light cardio. If you go all out, perform this workout twice weekly with plenty of rest to avoid overtraining.
