HIIT Sprint


Posted on Posted in Exercises

Run HIIT Workout – 15 Minutes

Here is a Run HIIT workout you can do at the track or on the treadmill.


  • Warm-Up: 3 minutes (jogging pace for two laps)
  • Intervals: 9 x 30 seconds (100% all-out sprint) / 30 seconds walking or sit down
  • Cool-Down: 3 minutes (slow jog or stretch)


  • Warm-Up: 3 minutes (5-6mph jogging pace)
  • Intervals: 9 x 30 seconds (9-10mph sprinting) / 30 seconds (2-3mph walking/recovery)
  • Cool-Down: 3 minutes (2-3mph walking then stretch)



  • Have a Forward Lean during your sprints:
    • Stand up straight and tall
    • Bring your chest slightly forward
    • Drive your knees up and forward
    • Land on the balls of your feet