20 Minute Speed And Agility HIIT Workout For Fat Loss
Sprint Lateral Hurdle Run Drill: 30 Second Speed Intervals Workout
On today’s episode of Live Lean TV, I’m showing you a 20 minute speed and agility HIIT workout for fat loss.
This conditioning workout is comprised of 10 rounds of 30 second speed intervals.
Each interval will be completed by performing the Sprint Lateral Hurdle Run Drill.
Trainer
Brad Gouthro, PTS/NWS, host and creator of Live Lean TV, and the #1 expert teaching people all over the world how to Live Lean 365 days a year.
Advertisement
Workout Duration
This speed and agility HIIT workout takes 20 minutes to complete.
The workout is comprised of:
- 10 x 30 second speed intervals
- 1:40 rest between each interval
Complete 10 of these 30 second speed intervals and see what happens to your body.
Workout Focus
This HIIT workout is focused on improving speed and agility, while increasing conditioning and fat burning.
Required Equipment
- 2 hurdles
- 2 cones
Exercise: Sprint Lateral Hurdle Run Drill
Workout Instructions
- Place 2 hurdles approximately 2 feet a part, in between the 1 and 10 yard line.
- Start at the 1 yard line, tap “Start” on your stopwatch, then sprint forward until you reach the hurdles.
- Turn sideways, then drive your knees up as you hurdle over the hurdles one leg at a time.
- Pump your arms forward and backwards as if you’re sprinting, while keeping your core contracted to drive your knees up high.
- Once you are over the hurdles, quickly sprint forward to the 10 yard line.
- Once you reach the end, bend down to touch the line, then quickly sprint back, and hurdle over the hurdles again.
- Continue sprinting back and forth for 30 seconds.
- Once you have 5 seconds left in the 30 second speed interval, complete one more sprint.
- Repeat for a total of 10 rounds.
Are you ready?
Which of your homies needs to watch this?
Share it with them.
Start Living Lean In 7 Days Or Less
Have You downloaded our free Ultimate Live Lean Starter Guide yet?
This Live Lean starter guide takes away all the confusion with your diet and workouts, as it gives you the exact meal plan and video cooking lessons you need to Live Lean, without being a slave in the kitchen.
It also includes a free 7 day workout program.
So many of you have signed up for free and are loving the results.
If you haven’t signed up yet, do it here.
READY TO BEGIN YOUR LIVE LEAN JOURNEY?
Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.
Take the Free Live Lean Body Quiz
Did you enjoy this 20 Minute Speed And Agility HIIT Workout For Fat Loss?
If you enjoyed this 20 Minute Speed And Agility HIIT Workout For Fat Loss, please support this blog, by clicking the social media buttons to share this with your friends.
Subscribe to our Live Lean TV YouTube channel and leave a comment below on what you want to see in future posts.
Question For You:
- Did you try this 20 minute speed and agility HIIT workout for fat loss?
- Is this your first time performing the sprint lateral hurdle run drill?
Be sure to share your answers in the comment section below.
Check out our free workout videos here.
Check out my free recipe cooking videos here.
Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.