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Free Intense Workout

Sports Conditioning Running

Intense   20 minutes

Target Areas: Cardio

Equipment: No Equipment

Sports Conditioning Running
Tags
Bodyweight Workouts Cardio Workouts Zero Equipment Workouts
Description

This is a mix of running intensity and length to simulate the unpredictability of sports and make you a more versatile athlete.

Exercises

Set 1: 1 round
Power Walk
❤️ Light (Zone 1)
Power Walk
10 seconds
Run
❤️ Moderate (Zone 2)
Run
2 minutes
Jog
❤️ Light (Zone 1)
Jog
2 minutes
Run
❤️ Vigorous (Zone 3)
Run
30 seconds
Jog
❤️ Light (Zone 1)
Jog
30 seconds

Set 2: 8 rounds
Sprint
❤️ Vigorous (Zone 3)
Sprint
10 seconds
Steady Walk
Steady Walk
1 min 30 secs

Set 3: 1 round
Right Quad Stretch
Right Quad Stretch
20 seconds
Left Quad Stretch
Left Quad Stretch
20 seconds
Right Hamstring Stretch
Right Hamstring Stretch
20 seconds
Left Hamstring Stretch
Left Hamstring Stretch
20 seconds
Ragdoll Pose
Ragdoll Pose
20 seconds

Workout Discussion

13 Jul
Please can the trainer tell you how long each section is going to be? Earphones on, don't want to keep looking at the phone and can't pace myself without knowing!!
25 Dec
I might try this soon I'm a highschool elite runner i like this for the off season
02 May
5I did this one and I ran two 5k's yeah

Appears In

cardio
Cardio
running
Running
butt & legs
Butt & Legs

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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