10 Minute Sprint HIIT Workout

This is a quick but KILLER workout using sprint intervals. Every other round you will be sprinting on a treadmill (8.0+ MPH) for 30 seconds – in between a variety of exercises. This will elevate your heart rate tremendously and burn some major calories…in only 10 minutes! I’m not a runner, but sprinting for 30 seconds is not only doable, but more effective when combined into an high intensity workout involving weights and combination muscle utilization.

If you do not have a treadmill, perform burpees (with a jump) in place of the sprints.

I’ve found it easier to keep the treadmill running and just hop your feet out to the edges while holding onto the rails – that way you don’t waste time speeding up and slowing down the treadmill in between rounds. Set up whatever equipment is needed nearby your treadmill. Try to take a 10-15 second break between rounds. You will start with sprinting and alternate the sprints in between rep exercises. You don’t want to max out on your reps, so choose a light to moderate weight for exercises with weight involved.

treadmill

Here’s the workout breakdown, print or write it down. Below are explanations of each exercise. Sprints will be for 30 seconds at 8.0 mph or faster.

30 second sprint
Clean and Press (10 reps)
30 second sprint
Goblet Squat (12 reps)
30 second sprint
Plank Jack Push-up (10 reps)
30 second sprint
Power Row Right (12 reps)
30 second sprint
Power Row Left (12 reps)
30 second sprint
Ski Jump Planks (10 reps)
30 second sprint
Shoulder Tap Planks (20 reps)
30 second sprint
Sumo High Row (12 reps)
30 second sprints
Compound Crunch (15 reps)
30 second sprint
Squat w/ Alternate Press (10 reps/side)

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Clean and Press (10 reps) – Hold a barbell or sandbag with overhand grip in front of you. Bend knees slightly, lowering the weight to the ground. Forcefully lift the weight up to your shoulders and flip your wrists up so that your palms face up and weight is at your chest. Press the weight straight up overhead. Reverse the motion back to start and repeat.

IMG_0327 IMG_0328 IMG_0329

Goblet Squat (12 reps) – Stand in a wide stance with toes slightly turned out, holding a dumbbell on end or a kettlebell at your chest. Keeping a straight torso, squat as low as possible, bringing your butt between your feet. Squeeze your glutes as you come back to standing.
goblet

Plank Jack Push-up (10 reps) – Start in plank with feet together. Jump feet out wide and lower down and up into a push-up. Jump feet back together and repeat.push-up-jacks

Power Row (12 reps/side) –
 Start holding a dumbbell in one hand, rested on the floor just inside the same side foot. Knees should be bent, and you are hinged forward at the waist with chest up. Drive the weight up to your side, bringing your elbow back. Lower and repeat. The next round you will repeat the same move with the opposite arm.

Ski Jump Planks (10 reps) – Come into plank. Jump your feet together and up to the left, and jump back to plank. Jump your feet to the right and back. Jump to each side equals 1 rep. Repeat alternating sides.

skijump

Shoulder Tap Planks (20 reps) – Start in plank. Tap your right hand to left shoulder, then left hand to right shoulder. A tap to each shoulder equals 1 rep. Continue alternating quickly, making sure not to sway too much

.plank tap

Sumo High Row (12 reps)
– Stand with feet in wide stance, toes pointed out, hold dummbells or a sandbag in front with palms facing body. Squat down then stand up quickly, driving dumbbells up to under chin with elbows bent out. Lower to start.sumohighrow

Compound Crunch (15 reps)
– Lie faceup with hands behind head, elbows out to sides and legs extended on the ground. Lift head and shoulder blades as you pull knees toward chest. Lower head and shoulder blades as you slowly extend legs 45 degrees off ground, keeping abs super-tight; repeat bringing knees to chest.
compound crunch
Squat w/ Alternate Press (10 reps/side)
 – Stand with feet hip width, weights up at shoulders. Squat down, rise up and twist to the left pressing the right arm up and overhead to the left. Lower weight back to shoulder then squat and repeat by twisting to the right, pressing with the left arm. Continue alternating sides.

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