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High Intensity Interval Training: Sprint Interval Workout

This sprint interval workout is a type high intensity interval training (HIIT) that helps build endurance, increase your anaerobic threshold and burn more calories and fat both during and after your workout.  For this workout, you'll have a longer warm up (10 minutes) before going into 4 all-out sprints at a Level 9 on this perceived exertion chart for 30 seconds each.  Between each sprint, you'll recover at an easy pace for 4.5 minutes, giving you plenty of time to get ready for the next sprint. 

Keep in mind that all-out effort is very challenging, so modify the sprint intervals as needed to fit your fitness level and goals.  You can do this workout on any cardio machine (set to manual mode) or with any outdoor activity such as walking, running or cycling. This workout is best for intermediate or advanced exercisers.

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  
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