Today will be strictly a HIIT day, so today will be all about maximum effort. Utilize the time in between to recover so that you may be able to recommit to the 110% effort during the sprints.

Optional HIIT Workouts

Sprints / Treadmill 

Ladders  

Sled Pushes 

Football field Sprints 

Hill Sprints 

Instructions

Week 1 – 20 Rounds 10 sec work 50 sec rest

Week 2 – 20 Rounds 15 sec work 1 min rest

Week 3 – 20 Rounds 20 sec work 70 sec rest

Week 4 – 20 Rounds 25 sec work 1 min rest 

Use any one of these choices or a combination of them.