HIIT - High Intensity Interval Training (2015)

PART 2
THE WORKOUTS

21 RUNNING HIIT WORKOUT

· Time: 15 Minutes

· Intensity: MODERATE to HARD

· Timed/Reps: TIMED

· Planes of Movement: SAGITTAL, FRONTAL, and TRANSVERSE

· Tones: ABS, WAIST, CORE, LEGS, and BOTTOM

· RPE: 5 to 7

Improve your running endurance and speed with this HIIT workout. The shorter bursts of higher intensity will help to increase your pace and improve your running stamina. At the end of the workout, I recommend you to do 20 power side-to-side blasts (page 102) because this provides you with a powerful plyometric move that will help build power in your legs and also engage the extra plane of movement. When you get fitter, you can add the 15-minute routine provided next to your running. Using slight inclines as the hills are a great way to build power in the lower body, which ultimately helps with your speed.

THE 15-MINUTE ROUTINE

· 2 minutes and 30 seconds running at a normal pace: Level 5

· 20 seconds sprinting as fast as you can: Level 7

· 10 seconds gentle jogging: Level 5

· REPEAT 5 TIMES

· Finish with 40 POWER SIDE-TO-SIDE BLASTS (page 102).

RUNNING TIP

Breathe through your nose and mouth to make sure you get plenty of oxygen to your muscles while running. When running at a slower pace, focus on taking deep belly breaths as this will help prevent any side stitches.