BeWOW: Calorie-Blasting HIIT Sprint Workout


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When you’re short on time, or just looking for a way to boost your workout and burn more calories than you would in a regular cardio session, high intensity interval training (HIIT) is the way to go. So that’s exactly what we’re going to do for this week’s workout: some high intensity intervals.

You’re going to start by warming up for five minutes with a walk or light jog. Then you’re going to do a combination of sprinting and resting for the duration of the workout. And the nice part is, you get to choose the length of your workout—you’re going to repeat the circuit of intervals as many times as you can during the time you’ve set aside. So if you only have 15 minutes to spare, that’s totally fine.

No matter what your fitness level, trust me: you can handle this sweat session. Maybe your sprint is just a faster walk, increased resistance on the elliptical, or increased incline on the treadmill—wherever you are on the fitness spectrum, just work as hard as you can during the sprint, and then take advantage of your recovery. Good luck!

BeWOW: Calorie-Blasting HIIT Workout

(Repeat this circuit as many times as you can)
20 sec sprint :: 20 sec recovery
30 sec sprint :: 30 sec recovery
40 sec sprint :: 40 sec recovery
50 sec sprint :: 50 sec recovery
60 sec sprint :: 60 sec recovery
50 sec sprint :: 50 sec recovery
40 sec sprint :: 40 sec recovery
30 sec sprint :: 30 sec recovery
20 sec sprint :: 20 sec recovery

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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.