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Sprint Cardio

44 min
 · 
9 exercises
With this cardio workout we are going to alter your speed, intensity, and heart rate. Be sure to carefully stick with all instructions and follow each exercise directly through, like a laser.  
Cardio – Running / Treadmill
6 min
Start today with a light and steady warm-up jog of 6 minutes.
Sprints
3 sets
10 secs
60 sec rest
From the jog, jump into a sprint for 10 seconds and then back to a jog for 60. No need to go completely all out!
Cardio - Walking / Treadmill
4 min
Slow right back down to a brisk 4-minute walk.
Cardio – Running / Treadmill
5 min
Back into a light run for 5 minutes.
Sprints
3 sets
15 secs
60 sec rest
From the jog, jump into a sprint for 15 seconds and then back to a jog for 60. Repeat this 3 times.
Cardio – Running / Treadmill
4 min
Cut back to a light 4-minute jog.
Sprints
3 sets
20 secs
60 sec rest
From the jog, jump into a sprint for 20 seconds and then back to a jog for 60. These are the final sprints!
Cardio – Running / Treadmill
3 min
Time to really start bringing that heart rate down.
Cardio - Walking / Treadmill
10 min
Finish off the day with a light, 10-minute cool-down walk.
This Sprint Cardio 44 min gym workout plan effectively targets your cardio and legs. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 9 exercises and see which muscle groups they target. Enjoy!

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Sprint Cardio
44 min
 · 
9 exercises
With this cardio workout we are going to alter your speed, intensity, and heart rate. Be sure to carefully stick with all instructions and follow each exercise directly through, like a laser.  
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Cardio – Running / Treadmill
6 min
Set 1 of 1
Rest before next set
Get ready
321GO
Start today with a light and steady warm-up jog of 6 minutes.
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings

No specific instructions for this exercise.

Sprints
3 sets
10 secs
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
From the jog, jump into a sprint for 10 seconds and then back to a jog for 60. No need to go completely all out!
Primary muscle group(s):
Calves, Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Abs, Chest, Middle Back / Lats, Triceps
  1. Hold your body steady in a solid, slightly-leaning-forward position.  
  2. Drive your back leg into the floor and begin by taking small, rapid steps that gradually build to bigger, explosive steps.
  3. Pump your arms and use them to pull your body forward, allow your hands to travel from hip to lip as you run.
  4. With every stride, lift your front knee while straightening your back leg completely to deliver full-bursting power.
  5. As you pass the finish line, allow your pace to slow steadily. Do not try to stop yourself instantly, you have no air bag.
Cardio - Walking / Treadmill
4 min
Set 1 of 1
Rest before next set
Get ready
321GO
Slow right back down to a brisk 4-minute walk.
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
  1. After following a thorough warm-up session, stand tall on a walkway, treadmill, or other walkable area. Make sure that your chest is up, core is braced, shoulders are back, and gaze is straight ahead.
  2. Begin by placing your left foot forward then shifting your hips to move the right leg forward. Continue this back and forth motion at a pace that is ideal for you.
  3. You may also want to include small weights or a grip strengthener during your walks. Remember to maintain perfect form throughout the walk. Avoid slouching.
Cardio – Running / Treadmill
5 min
Set 1 of 1
Rest before next set
Get ready
321GO
Back into a light run for 5 minutes.
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings

No specific instructions for this exercise.

Sprints
3 sets
15 secs
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
From the jog, jump into a sprint for 15 seconds and then back to a jog for 60. Repeat this 3 times.
Primary muscle group(s):
Calves, Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Abs, Chest, Middle Back / Lats, Triceps
  1. Hold your body steady in a solid, slightly-leaning-forward position.  
  2. Drive your back leg into the floor and begin by taking small, rapid steps that gradually build to bigger, explosive steps.
  3. Pump your arms and use them to pull your body forward, allow your hands to travel from hip to lip as you run.
  4. With every stride, lift your front knee while straightening your back leg completely to deliver full-bursting power.
  5. As you pass the finish line, allow your pace to slow steadily. Do not try to stop yourself instantly, you have no air bag.
Cardio – Running / Treadmill
4 min
Set 1 of 1
Rest before next set
Get ready
321GO
Cut back to a light 4-minute jog.
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings

No specific instructions for this exercise.

Sprints
3 sets
20 secs
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
From the jog, jump into a sprint for 20 seconds and then back to a jog for 60. These are the final sprints!
Primary muscle group(s):
Calves, Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Abs, Chest, Middle Back / Lats, Triceps
  1. Hold your body steady in a solid, slightly-leaning-forward position.  
  2. Drive your back leg into the floor and begin by taking small, rapid steps that gradually build to bigger, explosive steps.
  3. Pump your arms and use them to pull your body forward, allow your hands to travel from hip to lip as you run.
  4. With every stride, lift your front knee while straightening your back leg completely to deliver full-bursting power.
  5. As you pass the finish line, allow your pace to slow steadily. Do not try to stop yourself instantly, you have no air bag.
Cardio – Running / Treadmill
3 min
Set 1 of 1
Rest before next set
Get ready
321GO
Time to really start bringing that heart rate down.
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings

No specific instructions for this exercise.

Cardio - Walking / Treadmill
10 min
Set 1 of 1
Rest before next set
Get ready
321GO
Finish off the day with a light, 10-minute cool-down walk.
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
  1. After following a thorough warm-up session, stand tall on a walkway, treadmill, or other walkable area. Make sure that your chest is up, core is braced, shoulders are back, and gaze is straight ahead.
  2. Begin by placing your left foot forward then shifting your hips to move the right leg forward. Continue this back and forth motion at a pace that is ideal for you.
  3. You may also want to include small weights or a grip strengthener during your walks. Remember to maintain perfect form throughout the walk. Avoid slouching.
Workout done!
Exercises done
of 9
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