BeWOW: Sprint Circuit

By the end of this workout, you’ll have done 100 reps of five different exercises. How’s that for feeling accomplished?


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In this workout, you are going to do a set of sprints with a 1:1 work-to-rest ratio. That means, if you sprint for 30 seconds, you’ll rest for 30 seconds, and so on. After you finish your sprints, you’ll do 25 reps of five exercises as fast as you can before getting back to your next set of sprints.

By the end of the workout you’ll end up doing 100 reps of each exercise. Pretty impressive! And remember, the sprints can be done outside; on a treadmill, bike or elliptical; in the pool; with a jump rope; or by running in place, up and down the stairs, etc. With so many options, there’s no excuse not to do this workout. Good luck!

BeWOW: Sprint Circuit

Round 1
30-second sprint, 30-second recovery: Repeat 10 times
25 squat jumps
25 push-ups
25 lunges
25 sit-ups
25 lateral lunges

Round 2
40-second sprint, 40-second recovery: Repeat eight times
25 squat jumps
25 push-ups
25 lunges
25 sit-ups
25 lateral lunges

Round 3
50-second sprint, 50-second recovery: Repeat six times
25 squat jumps
25 push-ups
25 lunges
25 sit-ups
25 lateral lunges

Round 4
One-minute sprint, one-minute recovery: Repeat four times
25 squat jumps
25 push-ups
25 lunges
25 sit-ups
25 lateral lunges

>> Did you complete this week’s BeWOW? Tell us how you did in the comments! Or, feel free to tweet at us about it using the hashtag #BeWOW. Check out all the BeWOW workouts here.

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Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every Monday right here on Be Well Philly.