My Weekly HIIT Workout
- 4 Sport Cones
- A 50×100 open space
I love this little workout. It takes 20 minutes, works your tail off, and takes a minimum of setup and supplies.
Find a flat, open, space like a soccer, rugby, or football field (or just an open field at your local neighborhood park). Mark the field at each corner with a sports cone. Your field should be 50 meters wide by 100 meters long.
The TLDR is that you’ll set a timer for 20 minutes, then jog the 100 meter length, and sprint the 50 meter width. When the timer expires, you’re done.
There are a couple of ways you can add variety to this workout:
- For the first two / three weeks, you may want to set the timer for 10 minutes, and then restart the timer for another 10 minutes. When I come out of my winter hibernation, I’m not in good enough shape to go 20 minutes straight. After the first 10 minute timer expires, I walk for 2 minutes to recover. Then I resume the workout for the final 8 minutes.
- Once your body gets used to the workout, swap up and sprint the 100 meter length, and walk the 50 meter width (it’s brutal!)
- And once you get acclimated to that workout, add 2 additional cones at the 50 meter mark of the long sides. With this version of the workout, you’ll now have cones marked at 50 meters along each side of the field. Alternate sprinting/jogging each 50 meters. Again, keep it up for 20 minutes.
I literally drive around with my gym bag and a stack of cones in my car so that whenever I want to grab a quick workout, I can stop at the nearest park or field and churn it out for 20 minutes. There are no weights required or special equipment or exercises to keep up with. But I promise this little routine will work you hard for 20 minutes, especially as you progress through the levels of difficulty. Give it a try and let me know how you like it!