30"/30"

Moderate Duration 38 minutes

Target Areas: Legs

Added By Gabi Wolosik

Exercises

Set 1: 6 rounds

Running

30 seconds

Walking

30 seconds

Set 2: 1 round

Walking

1 min 30 secs

Set 3: 6 rounds

Running

30 seconds

Walking

30 seconds

Set 4: 1 round

Walking

1 min 30 secs

Set 5: 6 rounds

Running

30 seconds

Walking

30 seconds

Set 6: 1 round

Walking

1 min 30 secs

Set 7: 6 rounds

Running

30 seconds

Walking

30 seconds

Set 8: 1 round

Walking

1 min 30 secs

Set 9: 6 rounds

Running

30 seconds

Walking

30 seconds

Set 10: 1 round

Walking

1 min 30 secs

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Log Workout

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.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

30 Min Recovery Run: 140 BPM

Beginner

1 h 11 m

Legs

Run 1/ Walk 2

Moderate

43 min

Legs

Run 2/walk 1

Intense

39 min

Legs

Declining Time: 10, 8, 6, 4, 2

Intense

45 min

Legs

5/2 Interval Run

Beginner

42 min

Legs

Outdoor Run: (1'/1' ½ ½ X 10)x2

Moderate

43 min

Lower Body

No Equipment

30"/30"

Exercises

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30 Min Recovery Run: 140 BPM

Run 1/ Walk 2

Run 2/walk 1

Declining Time: 10, 8, 6, 4, 2

5/2 Interval Run

Outdoor Run: (1'/1' ½ ½ X 10)x2

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