Sprint intervals
Short all-out sprints separated by full walking or jogging recovery.
- Muscle group: Cardio
- Equipment: Bodyweight
- Difficulty: Advanced
Also known as: Sprint training, Interval sprints, HIIT sprints, Sprinttræning, Intervalsprint
How to do it
- Warm up for at least 10 minutes with easy jogging and a few progressive strides.
- Sprint hard for 10 to 30 seconds on a flat, safe surface, then walk or jog until you feel recovered.
- Repeat for the planned number of rounds and finish with an easy cool-down.
Common mistakes
- Skipping the warm-up, which raises the risk of a hamstring or calf strain.
- Cutting the recovery short so every sprint gets slower and sloppier.
Alternatives
Watch a video demonstration on YouTube
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.