This is one of those short and intense routines when you only have 30-40 minutes allotted for the days’ exercise, but want a good sweat session!!
Only doable under two conditions: fast music & proper pre-workout nutrition!
Using a HR monitor helps make this go more smoothly as you can adjust your speed according to your current HR. Unless your not into that (which is cool too 😉 but I like the Polar M400 which is geared for running and cycling.
Ok, onto the Speed Play….
WARM UP 5 mins: Jumping jacks, high knees, butt kicks, kneeling hip flexor stretch.
- 8 minute jog (low HR)
- 4 minute fast run (high HR)
- 20 second sprint (max HR)
- 1 min walk
- 30 second sprint (max HR)
- 1 min walk
- 20 second sprint (max HR)
- 1 min walk
Longer version:
- Repeat above set replacing the 8 minute jog with a 6 minute jog (low HR)
- 8 minute jogging cool down and stretch
Shorter version (although I suggest the above ?):
- 4 minute fast run (high HR)
- 8 minute jogging cool down and stretch
Happy jog, run, sprint, walk, stretch ‘ing!
-Nelli
PS: It’s a real knock ya on your bum’ one!
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