Explosive cardio, strength moves, and some quick laps in between. This workout is no joke; when you’re done, the track will never seem dull again.

Time: 45 minutes – 1 hour

Type of Workout: running, HIIT, strength and conditioning

Sh*t You Need: A track, stadium, or the open road

Intensity: Medium-high

Body Target: Lower body

Perks: Do anywhere, killer cardio, no equipment needed

The Workout:

First, warm up. Run/jog half a mile, then go through some dynamic stretching.

Now for some sprints: 
- Sprint 100m, 6 times, allowing 30 sec to recover. Make sure to walk for a few seconds to catch your breath after each sprint before stopping movement of your legs entirely.

- Sprint 50 m, 6 times, allowing 30 s recovery between each sprint.

Stadium run circuit: 
Run 2 laps* and then complete a bodyweight exercise (listed below) for 30 seconds. Once you have completed the exercise, immediately begin running another 2 laps, after which you will complete the next exercise. Continue until you have done each exercise. If you want a longer workout, you can complete the circuit twice. 

Round 1: Burpees
Round 2: Air squats
Round 3: Sit ups
Round 4: Push ups
Round 5: Jump rope

*If you are in a stadium, you can run up and down the steps twice instead of 2 laps.

You're done, and you crushed it. Cool down time. Run half mile followed by static stretching.

Workout contributed by Halie Schoff (St. John Fisher College). Check out her website and  for more. 

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