**You'll see a nice trend of my favorite type of training -- Intervals! HIIT (High Intensity Interval Training) is extremely effective and makes for some of the most fun and efficient workouts too!**
10 Second Interval Run
Sprint for 10 seconds, then jog unitil you feel like you can give an all out sprint again for another 10
seconds. Repeat over and over again for a period of 20 minutes.
**Modified 300 Yard Shuttle**
This is something we were tested on twice a year. Shuttles are a quick and efficient way to work on fast twice muscles and get in shape. Sprint 25 yards and back 6 times. Rest for 5 minutes then repeat. Modify the shuttle to challenge yourself by lengthening the distance and shortening the rest periods.
30 Minute Cardio
Choose any type of cardio equipment (treadmill, versa climber, bike, elliptical trainer, stairmaster, etc.) and work for 30 minutes. Feel free to mix it up and do 15 minutes on one piece of equipment and 15 minutes on another.
7 Minute Run
Sprint as hard as you can as far as you can for 7 minutes.
**ESD (Energy Systems Development)**
This was our weekly form of conditioning -- circuit training. Typically, we had 20 stations set up and would rotate at varying intervals (12:24 or 30:30 work:rest -- rotating stations during resting periods). We would go around each station at least 2 times building up to going around 4 times. Yes, 80 stations on some days!
Some ideas for stations are: lunges, body squats, jump squats, jump rope, 5 yard shuttles, 10 yard shuttles, jumping jacks, mountain climbers, high knees, etc...)
*During each work period you should be going as hard as you can, giving 100% of energy. If you only have 10% left in the tank, that's fine! just give 100% of that 10%.
**Interval Distance Runs**
This can be done by running a distance of 1 - 2 miles, altering the speed at which you run (example: on a track, jog 1st lap at moderate pace, jog 2nd lap at fast pace, jog 3rd lap at moderate pace, jog 4th lap a fast pace, etc.). If it is too cold where you are, find some cardio equipment select interval or random and work at a fairly high level.
20 Minute Run
Sprint a distance of about 60 yards, then walk about 30 yards. Continue for 20 minutes.
** My college cardio workouts of choice
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