HIIT the Ground Running, Cycling, and Training
Unless you want to be extra sore tomorrow, warm up and cool down for each of these. Oh, and “recover” means “keep moving,” not “Snickers break.”
Make a Run for It
This speedcentric interval from Nike Master Trainer Joselynne Boschen yo-yos your heart rate before and after a short run.
Step 1: Sprint (45 seconds)
Step 2: Recover (15 sec)
Step 3: Repeat steps 1–2 three times
Step 4: 20-minute run at half speed
Step 5: Repeat steps 1–2 four times at your fastest heart-exploding, lung-busting speed.
Total time: 28 minutes