1 Minute Hard, 2 Minutes Easy

Today’s workout will focus on running intervals. Interval training or HIIT (High Intensity Interval Training) is a type of training technique accompanied by very intense intervals, or big bursts of energy like sprinting or jumping, followed by moderate to lower intensity intervals, followed again by high intensity intervals then back to lower intensity intervals and so on. During the intense intervals a person will typically give 100% of their effort and go all out, and the lower intensity interval is usually refereed to as an active rest. Because these big bursts of energy and shorter recovery periods are keeping the heart rate high, this type of workout burns much more fat in less time than compared with steady-state cardio. These workouts can take as little as 10 minutes and generally don’t last beyond 40 minutes.

HIIT training is great for the body as well as for cardiovascular and metabolic health. However, is it recommended that you limit HIIT training to between 1-4 times per week in order to give your body the proper recovery time.


The Routine (1 Minute Hard, 2 Minutes Easy): Running for 1 minute at a fast pace (close to sprinting pace) then jog or power walk for 2 minutes. Repeat between 5-10 times.


Although it seems simple this workout will have you working up a sweat! These drills are a great way to build up speed and cardiovascular endurance. It is effective for anyone from sprinters to distance runners to people just looking for a quick and effective way to burn fat and build endurance! So Throw on your favorite Nashata running outfit and head on down to the track. Happy #workoutwednesday!