Treadmill Sprint Interval
Cardio & Conditioning · full · intermediate
Start
FinishHow to do it
Set the treadmill to your sprint speed while standing on the side rails, hop on and run hard for the work interval, then step back onto the rails to recover without changing the speed.
Muscles worked
Primary: full · Also works: hamstrings, glutes, quads
Equipment
Machines
Common mistakes
- Trying to accelerate the belt while already running on it, which costs half the interval
- Gripping the handrails and leaning back, which changes your stride and loads the shins
- Setting a speed you can only hold for five seconds of a thirty-second interval
Variations
- 30 seconds on, 90 off for eight rounds
- Add 3 to 5 percent incline for less impact at the same effort
- 20 seconds on, 40 off for ten rounds
Can't do this one? Swap it for
Take care: ABROFIT automatically removes this movement for anyone who has flagged a knee or ankle problem. If that's you, use one of the swaps above and speak to a physio before loading it.
Related exercises
- Burpeefull
- Jumping Jackfull
- Sun Salutation (Surya Namaskar)full
- World's Greatest Stretchfull
- Shadow Boxing — Combinationsfull
- Heavy Bag Roundsfull
Not sure how heavy to go on this?
ABROFIT reads your logged sets and tells you the working weight for today — it adds load when you earn it, backs off when you stall, and eases it on a bad night's sleep.
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