BeWOW: Sprint It Out

Test your speed with a sprint workout this week.

Get ready, Be Wellers—there’s a kick-butt sprint workout in your future. This workout is a chance for you to test your limits and push yourself to a place you may not have gone before. It can be scary to keep going when your mind and body are telling you to stop, but when you ignore the voice in your head and work a little bit harder for a few seconds longer, you know you’ve officially reached a new fitness-normal. That’s when you’ll really start to see results.

The sprints in this workout can be done on a treadmill, bike, elliptical, track, trail, or just outside in your backyard or around the block in your neighborhood. (Yes, your neighbors may stare, but they’re just jealous of your drive and motivation.)  The workout contains a number of alternating sprint and recovery segments; if you find yourself needing to increase the recovery a bit, that’s no problem. You are in control of the pace, rest period, and how hard you sprint each and every time.  Expect hard work from yourself this week and accept nothing but your best.  Good luck!

BeWOW: Sprint It Out

Warmup: 10 minutes on a cardio machine, or light jogging outside.

30 second sprint / 30 second recovery

  • Repeat 10 times

40 second sprint / 40 second recovery

  • Repeat eight times

50 second sprint / 50 second recovery

  • Repeat six times

60 second sprint / 60 second recovery

  • Repeat four times

90 second sprint / 90 second recovery

  • Repeat two times

Cool down: Five minute recovery

Want more BeWOW workouts? Check out the archive here.

>> 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.


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.

Photo: Shutterstock