Exercise · Form & cues
HIIT — Sprint Intervals (Run) — form guide
Glutes · Hams · Cardiovascular Power. Equipment: Track or Treadmill. Difficulty: Advanced.
TEMPO
6–10 × 30s sprint / 90s walk
Highest fat-burning per minute of any modality. Also highest injury risk — warm up properly.
Cues
- Full warm-up: 10 min easy + dynamic drills
- Sprint = 90% effort, NOT 100% (avoid hamstring tears)
- Walk recoveries — don't jog
- Cool down 10 min walk
Common mistakes
- Cold sprinting — hamstring tear waiting to happen
- Jogging recovery instead of walking
Injury notes
Highest hamstring/Achilles risk in cardio. Skip if any history of either.
Progression
Start 4 sprints. Add 1/week. Cap at 10.