BeWOW: The Butt-Kicking Interval Sprint Workout You Need to Try

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This week, we’re pushing our legs and lungs to the limit with an intense interval workout. Here’s the deal: You’ll do a series of sprints, ranging from 30 seconds to 60 seconds, followed by rest periods. The idea is to push yourself as hard as you can during the sprints, then take it easy with a walk or light jog during the recovery time. There’s just one rule: Don’t stop moving!


So lace up your running shoes, head to your favorite track, field or street, and run like there's no tomorrow. Then, treat yourself to a protein-packed snack. Because you totally deserve it.

BeWOW: Butt-Kicking Interval Workout

30-second sprint :: 60-second recovery x 6 (This means repeat six times.)
45-second sprint :: 75-second recovery x 4
60-second sprint :: 90-second recovery x 2
45-second sprint :: 75-second recovery x 4
30-second sprint :: 60-second recovery x 6

*Remember, you can always tailor the workout to your fitness level by cutting the number of repeats. 

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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.

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