HIIT Sprints
Short, intense sessions over 8 weeks. 30-second sprints with recovery jogs that shrink from 90 to 60 seconds as you get fitter, plus a weekly Tabata. Brutal but quick — about 20 minutes.
Sprint 6×30s
- Warm-up jog, 5 min
- Sprint 1, 1 min
- Recovery, 2 min
- Sprint 2, 1 min
- Recovery, 2 min
- Sprint 3, 1 min
- Recovery, 2 min
- Sprint 4, 1 min
- Recovery, 2 min
- Sprint 5, 1 min
- Recovery, 2 min
- Sprint 6, 1 min
- Cool-down walk, 5 min
Tabata 8×20s
- Warm-up, 5 min
- Sprint, 0 min
- Rest, 0 min
- Sprint, 0 min
- Rest, 0 min
- Sprint, 0 min
- Rest, 0 min
- Sprint, 0 min
- Rest, 0 min
- Sprint, 0 min
- Rest, 0 min
- Sprint, 0 min
- Rest, 0 min
- Sprint, 0 min
- Rest, 0 min
- Sprint, 0 min
- Cool-down walk, 5 min
Sprint 7×30s
- Warm-up jog, 5 min
- Sprint 1, 1 min
- Recovery, 2 min
- Sprint 1, 1 min
- Recovery, 2 min
- Sprint 1, 1 min
- Recovery, 2 min
- Sprint 1, 1 min
- Recovery, 2 min
- Sprint 1, 1 min
- Recovery, 2 min
- Sprint 1, 1 min
- Recovery, 2 min
- Sprint 1, 1 min
- Cool-down walk, 5 min
Tabata 8×20s
- Warm-up jog, 5 min
- Sprint, 0 min
- Rest, 0 min
- Sprint, 0 min
- Rest, 0 min
- Sprint, 0 min
- Rest, 0 min
- Sprint, 0 min
- Rest, 0 min
- Sprint, 0 min
- Rest, 0 min
- Sprint, 0 min
- Rest, 0 min
- Sprint, 0 min
- Rest, 0 min
- Sprint, 0 min
- Cool-down walk, 5 min