Sprint your way into shape with this interval workout that brings together the benefits of cardiorespiratory and strength training in a short amount of time. By alternating between bursts of high-intensity sprinting and low-intensity bodyweight exercises, you'll create a fun, calorie-blasting routine. Head to a track or a flat field, and go all-out!
How it works: Warm up with a dynamic warm-up such as this one. Sprint for 20 seconds, then do the first exercise for 10 seconds. Rest 30 seconds. Repeat this pattern with each exercise in order.
1. Prisoner Squats. Stand with feet slight wider than shoulder-width apart, toes pointed out. Interlock fingers and place palms on back of head. Lower hips until thighs are parallel to the ground, then rise back up.
Coach's tip: Your hands should rest softly on the back of your head while your chin remains parallel with the floor.
2. Charlie's Angels (right foot forward). Get in a lunge position with right foot forward. Extend arms in front of body directly over right leg with palms pressing together. Lower hips toward the floor while simultaneously rotating torso and arms as far as you can to the right. Try to form a 90-degree angle with right knee. Return to starting position.
Coach’s tip: Try to keep your right shin vertical at all times. This will help ensure proper knee traction.
3. Charlie's Angels (left foot forward). Repeat with left foot forward.
Coach's tip: You should be able to wiggle the toes of your left foot. This demonstrates proper weight placement in your heel and helps avoid your knee riding over your toes.
4. Single-Leg Squats (right foot). Stand tall with feet hip-width apart and arms extended in front. Contract core and raise left knee to navel height. Keeping lower back naturally arched and chin parallel with the floor, lower hips as far as possible. Quickly reverse back to starting position.
Coach's tip: To maintain good form, push your hips back as you lower your body toward the floor. This will help avoid too much forward lean while helping keep your posture tall.
5. Single-Leg Squats (left foot). Repeat, standing on left foot.
Coach's tip: Beginners may place the heel of the right foot on the ground for added support and to help maintain proper form.
6. Alternating Frontal Raises. Get in a pushup position with feet hip-width apart and hands in line with shoulders. Contract core and lower body to within 1 to 2 inches of the floor. Quickly press palms into the floor and drive body back to starting position. Swing right arm in front of body until it becomes parallel with the floor. Quickly return to starting position. Repeat, starting with the pushup, this time lifting left hand. Continue, alternating hands.
Coach’s tip: Keep a straight line from shoulders to heels throughout the entire movement. This will avoid placing stress on your lower back.
7. Pendulum Swings (right side). Get in a pushup position with feet together. Draw right knee under hip and raise it out to the right side, shin parallel with the floor. Quickly swing shin back under body and past navel. Continue, swinging right leg.
Coach's tip: To modify this exercise for beginners or if you are feeling fatigued, perform on all fours with knees hip-width apart.
8. Pendulum Swings (left side). Repeat, swinging left leg.
Coach's tip: To ensure proper form and reduce the chances of neck stress, keep eyes focused toward the ground throughout the entire exercise.
9. Full Plank with Alternating Opposite Arm and Leg Raises. Get in pushup position with feet hip-width apart and hands in line with shoulders. Keeping eyes focused on the ground and lower back naturally arched, contract core and simultaneously raise right arm and left leg until they are parallel with the ground. Return to starting position and repeat with left arm and right leg. Continue, alternating arms and legs.
Coach's tip: Beginners can perform this exercise on all fours until they build their core strength and stability.
10. Pick-Me-Ups. Get in a pushup position with feet hip-width apart and hands directly in line with shoulders. Contract core and, one arm at at time lower onto forearms. Press back up to starting position one arm at a time. Continue, alternating hands.
Coach's tip: Beginners can hold the pushup position, concentrating on contracting their core.