A specific interval workout provided for you in the weekly plans. Just follow along! These involve short sprints with active rest periods. These are ideally done: running on a hill or stairs (sprint up, jog/walk down), sprinting on a track, or on an exercise bike. Treadmills aren’t great for this workout, because it takes too long to change speed. Spinning bikes are great.

If these options aren’t available, then you can do your intervals using one or a combination of the following exercises at home: speed skater jumps, lunge jumps, mountain climbers, high knees (refer to the How-To Videos pages for instructions. Jog or march in place for your rest periods.

Take no prisoners. Give it 100%!