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HIIT Workout

The Next Gear

Explore speed with short running efforts and generous walking recovery. Stay fresh enough to make each repetition deliberate.

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Runner climbing outdoor stone steps
HIITSWEATSQUAD
Duration
30 min
Difficulty
Intermediate

Equipment

  • Treadmill or track
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Exercises

  • 01

    Easy Warm-up

    8 min

  • 02

    Max Sprints

    8 x 20s

  • 03

    Walk Recovery

    90s between

How to run it

  1. 01

    Build up the warm-up with two easy strides before the first sprint.

  2. 02

    Sprint at a pace you cannot hold past twenty seconds — that is the point.

  3. 03

    Take the full ninety seconds of walking recovery. Sprints are a power session, not conditioning.

  4. 04

    Stay tall, drive the arms, and keep the jaw relaxed.

  5. 05

    Stop the session if top speed drops more than a step; you are done for the day.

More HIIT

Runner climbing outdoor stone steps
HIITSWEATSQUAD
HIIT25 min

Twenty-Second Focus

Short work windows keep your attention on the next clean rep. Four bodyweight movements, twenty seconds at a time, with options to scale the impact.

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Run every session with a coach watching

These workouts are the warm-up for the real project. Membership unlocks the full library and the people who keep you honest.

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