Sprints by the yard – High Intensity Interval Training

Increase Speed, Increase Fat loss, Increase Stamina

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HIGH INTENSITY SPRINTS

Location: Football field (with yards clearly marked)

You will need: Stop watch (or phone with stopwatch app)


The basic rules for each of these are:

  1. Start at the 50 yard line
  2. Sprint as fast as you can
  3. The amount of rest you take is equal to the amount of yards you ran. (yards = seconds)
    • Ex: 10 yards equals 10 seconds of rest.
  4. When workout is complete, cool down for 2-3 minutes by walking.

Level 1 – Intense

Total yards: 150

50 to the 40

40 to the 40

40 to the 30

30 to the 30

30 to the 20


Level 2 Hardcore

Total yards: 550

50 to the 40

40 to the 40

40 to the 30

30 to the 30

30 to the 20

20 to the 20

20 to the 10

10 to the 10

10 to the goal line

goal line to goal line


Level 3 Insane

Total yards: 1,100

50 to the 40

40 to the 40

40 to the 30

30 to the 30

30 to the 20

20 to the 20

20 to the 10

10 to the 10

10 to the goal line

goal line to goal line

goal line to goal line

goal line to 10

10 to 10

10 to 20

20 to 20

20 to 30

30 to 30

30 to 40

40 to 40

40 to 50


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