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Have you ever noticed the difference between a sprinter’s and a marathon runner’s bodies? The marathoners are long and lean, not an ounce of fat with muscles that are trained to work over long distances and long amounts of time. Now, contrast that with a sprinter’s body. Usually a little more bulky and powerful; incredible muscle definition with explosive strength and power. I’m certainly not saying one is better than the other – your individual goals will take you down whatever path you choose. What I am saying is that training your muscles differently can yield different results.
So this week I put it to the test. I jumped on my treadmill and instead of running for 15 minutes I performed 15 minutes of sprint intervals (30 seconds on, 30 seconds off, with progressively increasing speeds). The results were amazing! I was GASSED by the end of it! My heart rate shot up higher than it normally does and I definitely felt the burn in muscles that I don’t otherwise. I was so excited about it, I couldn’t wait to sit down and type it out for you (which brings us to today’s workout!)! So here it is – below you’ll find the sprint interval I did along with my follow-up ab day. The whole thing took me about a half hour. So are you ready? Keep reading below to smash this workout!
So this week I put it to the test. I jumped on my treadmill and instead of running for 15 minutes I performed 15 minutes of sprint intervals (30 seconds on, 30 seconds off, with progressively increasing speeds). The results were amazing! I was GASSED by the end of it! My heart rate shot up higher than it normally does and I definitely felt the burn in muscles that I don’t otherwise. I was so excited about it, I couldn’t wait to sit down and type it out for you (which brings us to today’s workout!)! So here it is – below you’ll find the sprint interval I did along with my follow-up ab day. The whole thing took me about a half hour. So are you ready? Keep reading below to smash this workout!
For these sprint intervals we’ll be doing intervals of 30 seconds sprinting and 30 seconds off (stand on the sides of the treadmill), for about 15 minutes. Please note – the speeds I have listed below are just a RECOMMENDATION; you may need to increase or decrease you speed based on your own personal needs. This is a great way to kick up your intensity, elevate that heart rate, and really kick-start your results to another level. Hope you enjoy it!
The Workout
Warm up – 2 minutes at a comfortable jog pace (6.5 mph)
Interval 1 – 30 seconds at 7.5 mph, 30 seconds rest
Interval 2 – 30 seconds at 8 mph, 30 seconds rest
Interval 3 – 30 seconds at 8.5 mph, 30 seconds rest
Interval 4 – 30 seconds at 9 mph, 30 seconds rest
Interval 5 – 30 seconds at 9.5 mph, 30 seconds rest
Interval 6 – 30 seconds at 10 mph, 30 seconds rest
Interval 7 – 30 seconds at 10.5 mph, 30 seconds rest
Interval 8 – 30 seconds at 11 mph, 30 seconds rest
Interval 9 – 30 seconds at 11.5 mph, 30 seconds rest
Interval 10 – 30 seconds at 12 mph, 30 seconds rest
Active Recovery – 2 minutes comfortable jog pace (6.5 mph)
BONUS AB WORKOUT!
After I got done with my sprint intervals I felt like a quick core workout was in order! Try doing:
15 Seated Crunches
20 Russian Twists (10 touches each side)
15 Sit-Ups
And repeat three times!
Cardio? Check! Core? Check! Now go reward yourself with this delicious
Pina Colada Protein Smoothie!
Pina Colada Protein Smoothie!
Looking for more amazing at-home workouts just like this one? Tone and Tighten has you covered!
Our 8-Week Beginner’s Workout Plan features over 50 workouts, 15 healthy and delicious recipes, tips, motivation and more to help you achieve your fitness goals! Check it out here!
Our 8-Week Beginner’s Workout Plan features over 50 workouts, 15 healthy and delicious recipes, tips, motivation and more to help you achieve your fitness goals! Check it out here!
Looking for something a little more difficult? Our follow-up ebook, the “8-Week Advanced Workout Guide” takes your results to a whole new level! Over 75 workouts to push you harder and yield incredible outcomes! Learn more here!
Make it happen,
Jared
