Here is a super effective and very efficient sprint workout for when you are in the gym but short of time. It is essentially a sled run without the need of a sled… and faster. This workout is so powerful because of the resistance of the treadmill belt paired with an all-out sprinting effort:
▪ Total work time = 100-160 seconds▪ Total workout time including warm-up = 15-20 mins
▪ 600m jog on treadmill
▪ Dynamic stretching (leg kicks, butt flicks, air squats, mountain climbers, etc)
▪ Jump on a treadmill but leave it turned off
▪ Hold the hand grips and sprint as hard as you can for 20-30 seconds
▪ Rest 1-2 mins.
▪ Repeat 4-7 more times.
▪ Try not to throw up
[Image courtesy of www.samanthamendies.com]