Fitness

11 HIIT Sprint Workouts That'll Bring On The Sweat

Get speedy.

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Sprints are one of the best ways to do a HIIT workout because you can do them anywhere, they train your heart, and they use dozens of muscles at once, says trainer Brooke Cavalla. To do HIIT sprints, focus on your work-to-rest ratio where you go hard and then take a break.

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2-Minute Sprints

When sprinting, emphasize going at your max speed, Cavallo says. “That’s where the magic happens.”

- Warm up, 5 minutes.

- Sprint 1 minute.

- Walk 2 minutes.

- Repeat 2 times.

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4-Minute Tabata

Cavalla suggests Tabata-style HIIT for a quick, effective workout.

- Sprint for 20 seconds.

- Rest for 10 seconds.

- Repeat 4 to 8 times.

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20-Minute Intermediate

For a challenge, Cavalla recommends alternating sprints and walks for a full 20 minutes.

- Sprint for 30 seconds.

- Walk for 30 seconds.

- Repeat 20 rounds.

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Incline Sprint Workout

You can also bump up the incline on your treadmill to work your glutes, hamstrings, and calves, Cavallo says.

- Raise incline slightly.

- Run quickly uphill for 20 seconds.

- Walk/rest for 20 seconds.

- Repeat for 15 to 20 rounds.

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20 Mins + Jump Squats

Cavalla recommends doing this routine on a treadmill.

- Warm up for 5 minutes.

- Sprint 30 seconds.

- Rest 30 seconds.

- Hop off treadmill.

- Do jump squats for 30 seconds.

- Rest 30 seconds.

- Repeat for 4 to 5 rounds.

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Treadmill HIIT

From trainer William Toro.

- Warm up at 3 mph, 5 minutes.

- Sprint 7 to 9 mph, 1 minute.

- Jog 5 mph, 2 minutes.

- Sprint 7 to 9 mph, 1 min.

- Recover at 5 mph, 2 mins.

- Repeat 3x.

- Walk/jog cool down, 2 to 3 mins.

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8 Sprint Session

Trainer Stephen Holt recommends this HIIT routine for the treadmill.

- Warm up as needed.

- Sprint for 30 seconds.

- Walk or jog for 90 seconds.

- Repeat for 8 rounds.

- Cool down as needed.

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30-Second Sprints

Holt says this routine combines anaerobic and aerobic training.

- Warm up.

- Sprint for 30 seconds.

- Run at an easy pace (70% heart rate) for 4 minutes.

- Repeat for 6 to 8 rounds.

- Cool down.

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15-Minute HIIT

Run coach Erik Brown says sprints target the glutes, hamstrings, and hips as well as the core and arms. Try this routine indoors or out.

- Warm up, 5 minutes.

- Alternate running and sprinting depending on fitness level, 9 minutes.

- Cool down walk, 1 minute.

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4 Rounds

Trainer TJ Mentus suggests doing this sprint routine on a field or track with markers.

- Sprint 10 seconds or 80 yards.

- Walk 1 minute.

- Sprint 8 seconds or 60 yards.

- Walk 1 minute.

- Sprint 6 seconds or 40 yards.

- Walk 1 minute.

- Rest for 1 minute.

- Repeat 4x.

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Progressive Run

Brown says this HIIT workout builds speed.

- Slow jog, 1 minute.

- Jog, 1 minute.

- Walk, 1 minute.

- Moderate run, 1 minute.

- Walk, 30 seconds.

- Fast run, 1 minute.

- Walk, 30 seconds.

- Fast run, 30 seconds.

- Faster run, 2 minutes.

- Cooldown walk, 1 minute.