One of the great perks of sprinting is that it can be done anywhere: on a treadmill, outside, or even up steps or bleachers. When you’re sprinting, try running full speed at 20 seconds, jog for 40 seconds, then walk slowly for a minute as rest. Repeat 10 times for a solid sprint workout.
High Intensity Interval Training (HIIT)
HIIT cranks your heart rate quickly and doesn’t require a lot of time. Typical moves in a HIIT workout are burpees, mountain climbers and bear crawls. None of these fat-blasting moves requires equipment, so you can do them anywhere. To maximize a HIIT session, rest up to 20 seconds in between moves.
Jumping rope can burn up to 500 calories. The other benefit? It engages many muscle groups, including your core, shoulders, legs—and can even improve your footwork and agility. At Underground Muscle, I have clients do short bursts, so they jump rope for 60 seconds, and rest up to 20 seconds in between sets.