Sprint Intervals
HiitAdvanced
Track-style sprint workout. Short bursts of maximal effort with full recovery. Builds explosive speed and torches calories.
Exercises
- WalkingDuration: 5:00Easy walk warm-up (5 min)
- RunningDuration: 5:00Light jog warm-up (5 min)
- RunningDuration: 30sSprint 1 — 90% effort
- WalkingDuration: 2:00Walk recovery (2 min)
- RunningDuration: 30sSprint 2 — 90% effort
- WalkingDuration: 2:00Walk recovery (2 min)
- RunningDuration: 30sSprint 3 — 95% effort
- WalkingDuration: 2:00Walk recovery (2 min)
- RunningDuration: 30sSprint 4 — 95% effort
- WalkingDuration: 2:00Walk recovery (2 min)
- RunningDuration: 30sSprint 5 — max effort
- WalkingDuration: 2:00Walk recovery (2 min)
- RunningDuration: 30sSprint 6 — max effort
- WalkingDuration: 5:00Cool-down walk (5 min)
🍳 Looking for healthy recipes?
Plan meals, track nutrition, and eat smart with Home Cook Assistant.
Ready to track this workout?
Download Workout Assistant to save workouts, log progress, and plan your training week with AI.
Download the App →Everything you need to reach your fitness goals
Join the Workout Assistant community.
AI Workout Generation
Describe your goal and get a complete workout plan in seconds.
Calorie Tracking
Log meals and track calories burned against your daily goals.
Schedule Planning
Plan your training week with a visual calendar.
Exercise Library
Hundreds of exercises with instructions and muscle group targeting.
Collaborative Homes
Share your workout plans and progress with your household.