I’ve never been a huge fan of sprints. I was never the fastest girl on my sports teams throughout high school. I was always just average. Running around the track over and over and over again is rather monotonous to me, but a sprint workout is one of the best workouts you can get to challenge your body in a short period of time. So, I’ve created a track workout called “30, 60” that incorporates sprinting as well as various leg, core and arm workouts. And it only takes about 40 minutes! That’s only the length of, like, one Gossip Girl episode. You’ll be doing a lap of sprinting the straightaways and walking/jogging the curves followed by a minute and a half of strength exercises.
The trick here is to always keep moving. It keeps the heart rate up and you’ll get way more out of your workout. If you aren’t sure what some of the strength exercises are I got most of them here. So, here is the breakdown:
Warm up: jog SLOW 2 laps
30 second lunges/60 second plank
Sprint straightaway, jog curves
30 second tricep dips/60 second mountain climbers
Sprint straightaway, jog curves
30 second crunchy frogs/60 second squat pulses
Sprint straightaway, jog curves
30 second toe touches/60 second plank to push up
sprint straightaway, jog curves
30 second star jumps/60 second bicycles
sprint straightaway, jog curves
30 second burpees/60 second Russian twist
sprint straightaway, jog curves
30 second flutter kick/60 second V push ups
sprint straightaway, jog curves
30 second crunches/60 second jabs (boxer jabs from plie squat position)
sprint straightaway, jog curves
30 second deep squat hold (get those butts down!!)/60 second shoulder bridges
sprint straightaway, jog curves
30 second arm circles/60 second plank
sprint straightaway, jog curves
30 second side plank/60 second superman(woman)
COOL DOWN: Walk one lap, and STRETCH STRETCH STRETCH
Make sure you listen to your body. Modify or switch up any part of the workout to tend to what your body can handle!
