Workouts · Cardio

Sprint Repeats in 20

Short, honest sprints with full recoveries — speed work that respects the hamstrings.

20 minadvancedno equipmentcardiovigorous
Why it works. True sprinting is the highest-intensity stimulus there is; full rest is what makes it safe.

Warm-up

Jog easy, then build through strides — 240s
Leg swings and high knees — 60s

The workout

  1. run — 3 × 20s
    rest 100s
  2. run — 3 × 20s
    rest 100s
  3. run — 1 × 60s
    rest 0s

Cool-down

Walk fully down — 150s
Hamstring and calf stretch — 60s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More cardio sessions

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