HIIT Running Plan – FREE Interval Sprint Workout

HIIT Running - High Intensity Interval Training

Level 9 Personal Training in Long Beach CA is proud to provide you with a totally free HIIT running plan, or high intensity interval training workout, that you can do in 30 minutes or less. The HIIT running plan below works well for Level 9 HIIT Long Beach CA clients. You can perform this running plan either outside or in the gym, so if you don’t have a gym membership then this HIIT running circuit is just the right thing for you! All you will need for this workout is motivation, drive and dedication!

Focus of this HIIT Running Plan

The HIIT running plan focuses on sprinting in short bursts, followed by a light jog as a recovery period. High Intensity Sprint Intervals are great for people who enjoy running, but can also be extremely beneficial if running isn’t your strongest suite. Sprint Intervals will help build endurance to help increase speed, strength and power during each sprint.


Ready? Here we go!

Step 1: 5 min warm-up jog at a moderate pace, to raise your heart rate

Step 2: 3 mins of gradually increasing your speed

Step 3: Sprint for 30 secs

Step 4: Slow to 1/2 pace to recover for 2 mins

Step 5: Repeat 30 secs sprints followed by 2 mins recovery period at total of 7 times

Step 6: 5 min cool down jogging at a moderate pace

Total: 30 minutes


“Sprinting in short, 8-second bursts followed by a 12-second recovery phase for a total of 20 minutes, three times a week, helped men/women lose as much as four pounds of belly fat in just 12 weeks,” said Dr. Mercola of Fitness Peak. (Learn more about HIIT sprint interval workouts and benefits).


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HIIT Offers Endless Possibilities

While there are many high intensity workouts, one of the highest interval training types is HIIT running and sprinting. Sprinting helps you lose belly fat, burn calories and increase endurance. If you don’t like running, you can do this same interval training workout with cycling, swimming, the elliptical etc. There are many different variations you can use for this HIIT Workout. Above is just one example in order to help you get started. Ask a Level 9 Long Beach Personal Trainer about a trial HIIT workout session today to learn more and  try out an outdoor HIIT workout!



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