Sprints

8 × 30s  ·  Equipment: No equipment

Muscle groups: Legs & glutes · Cardio

How to do sprints

1. Warm up for 5-10 minutes with easy jogging and knee/ankle mobility.
2. Start with your torso leaning slightly forward.
3. Sprint at maximum effort keeping an upright posture and arms at 90 degrees.
4. Land on the ball of your foot with short, quick steps.
5. Keep your hips high and your core braced for the full 30 seconds.
6. Decelerate gradually and walk to recover before the next set.

Mistakes to avoid

• Warm up well before sprinting; a cold sprint sets you up for injury.
• Don't land on your heel or with stiff legs; use the forefoot and quick steps.
• Don't push past the effort your technique can hold; if your posture breaks, ease off.
• Rest enough between sets and finish with an easy cool-down jog.

Progression

• Start with 8 sets of 30 seconds at a fast but controlled pace.
• Each week increase the speed or add one more set.
• Raise the effort by sprinting up hills for less impact on your knees.
• Once you handle 8-10 sets, shorten the rests to raise the density of the work.