4 Sprint Workouts To Try Now

Sprints are great. Can be tough, but great. The benefits of doing them are definitely worth it.


Up your cardio. Increase your stamina. Burn a ton of calories (during and after your workout). Increase speed and power. Build muscle. And more…


Here’s 4 Sprint workouts from the ALL ACCESS Plan in the 1LIFE1YOU Fitness Training App


20/10 Intervals

2 Rounds

5 Minute Light Jog

8 Sets: 20s Sprint / 10s Rest (Intensity of Sprint should be an 8-9/10)


Distance Work

5 Minute Warmup Jog

4 Rounds: .25 miles (400m) Sprint – 2 Minutes Rest

2 Rounds: .5 Miles (800m) Sprint – 2 Minutes Rest

5 Minutes Cool down


Ladder Interval

5 Minute Warmup Jog

30s Sprint / 30s Rest

45s Sprint / 45s Rest

60s Sprint / 60s Rest

2min Sprint / 2min Rest

60s Sprint / 60s Rest

45s Sprint / 45s Rest

30s Sprint / 30s Rest

2min Sprint / 2min Rest

30s Sprint / 30s Rest

3 Minutes Cool Down


30s/90s Intervals

5 Minutes Warmup Jog

6 Rounds: 30s Sprint / 90s Walk

3 Minutes Cool Down

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