HIIT

Sprint Intervals

Short, near-maximal running efforts separated by generous recoveries. The highest-intensity tool in the cardio toolbox — use it sparingly and warm up thoroughly.

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Suggested use

Sets

Time

25s

Rest

1m 30s

HIIT

Running

Advanced

Cardio

Power

Endurance

Gait

Muscles worked

Primary

Cardiovascular system

Hamstrings

Glutes

Secondary

Quads

Calves

Hip flexors

Abs (rectus abdominis)

Equipment

Track or road

How to do it

Warm up thoroughly with 5-10 minutes of easy jogging plus drills like a-skips and strides.
Sprint at roughly 85-95 percent effort for 20-30 seconds (about 150-200 meters).
Stay tall with a slight forward lean, driving the knees and pumping the arms.
Decelerate gradually over several strides — never stop dead.
Walk or jog very easily for 90 seconds or more until your breathing settles.
Repeat for 4-8 rounds, stopping while your mechanics are still crisp.
Cool down with easy jogging and walking.

Common mistakes

Sprinting at 100 percent from the very first rep without building in.
Overstriding with the foot landing far ahead of the hips.
Cutting recoveries short so later reps turn into sloppy jogs.
Skipping the warm-up — the fastest route to a hamstring strain.

Safety first

Reserve true sprinting for days when you are fully warm and feeling fresh.
Build to top speed over the first few strides of each rep.
Stop the session if you feel any hamstring tightness or sharp pain.

Who should avoid or modify

Known heart condition, history of chest pain, or uncontrolled blood pressure — consult a licensed clinician before maximal-effort training.
Recent hamstring, calf or ankle injury.
Pregnancy — maximal sprinting is generally not advised; consult a licensed clinician.
Stop immediately if you feel chest pain, dizziness or severe shortness of breath.