HIIT Workout - Treadmill Sprints (AMRAP)

Total Time - 18 min (including warm-up)

Workout Synopsis:

This is a High Intensity Workout that will spike your heart rate and challenge your muscle endurance and cardio. This is a great combination of a full body dynamic movement (the Sled) and a full body bracing resistance exercise (the Push-up).

High Intensity Interval Training - HIIT Training is a great way to challenge yourself mentally and physically. The main benefits are accelerated Fat Loss and Cardiovascular Health improvements.

Hard Intensity Interval - This is high intensity but not an all out sprint. You will need to maintain a high pace but not full effort to maximize reps.

AMRAP - AMRAP stands for As Many Reps As Possible, the goal will be to do a maximum number of reps you can complete in the allotted time.

REST - The REST intervals are between each AMRAP. You should be able to recover enough for the next round.

Workout

Warm-Up (5 Minutes)

2 Sets of:

1 minute of light sled pushes

10 push-ups

Workout (13 Minutes)

3 Sets (3 Minutes per AMRAP)

50 yard sled push
*If you have a smaller space you may need to change this to two 25 yard sled pushes

10 Push-Ups

*REST 2 minutes between each 3 minute AMRAP

Complete

Mark down your total number of PUSH UPS for the workout. Next time you attempt this workout aim to maintain or increase this number.

Variations

If you do not have a sled, you could do 10 Box Jumps, 10 Calorie Assault Bike, or 10 Broad Jumps.

The push-ups should consecutive or broken up a maximum of 3 times. If you need to break them up further than that do the push-ups from your knees. If that is too easy you can try handstand push-ups or feet elevated push-ups.