18 Fun Ways To Spice Up Your HIIT Cardio Sprint Workouts At The Track
Spice Up Your Sprint Gainz!
On today’s episode of Live Lean TV, I’m sharing 18 fun ways to spice up your HIIT cardio sprint workouts at the track.
Are you bored of your cardio?
Of course you are.
Fortunately, cardio does not need to be boring.
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It’s time to have some fun with your HIIT cardio sprint workouts at the track.
One way to overcome the monotonous boredom of completing the same 100m track sprint, over and over again, is to change the starting position.
To do this, simply perform 1 of these 18 fun athletic exercises first, then immediately move into your 100m dash.
Note: before starting any HIIT cardio sprint workout, it’s important to warm up the body properly with a dynamic warm up.
HIIT Cardio Sprint Warm Up
Here’s an example of a dynamic warm up.
WU1. Walking Toy Soldier Kicks
The first dynamic warm up exercise are walking toy soldier kicks.
Reps: 30 seconds
Rest: 0 seconds
Sets: 1
Coaching cues:
- With a hip width stance, extend one arm out in front of your body while simultaneously kicking the opposite leg up to touch your hand.
- Reverse the movement by placing your foot back on the ground, then repeat with the other leg.
- Repeat for reps.
WU2. Walking Single Leg Romanian Deadlift
The second dynamic warm up exercise is the walking single leg romanian deadlift.
Reps: 30 seconds
Rest: 0 seconds
Sets: 1
Coaching cues:
- Stand on one foot, with the other foot raised behind you, and you arms hanging in front of you.
- Maintaining a flat back, with a natural slight arch, push your hips back, keeping your back leg straight and hips square as you lower your upper body and arms towards the floor.
- Once your upper body is parallel to the ground and you feel a good stretch in your hamstrings, press through your foot, squeeze your glutes, and return to the upright position.
- Step forward with the opposite leg and repeat as you continue walking forward.
18 Fun Ways To Spice Up Your HIIT Cardio Sprint Workouts At The Track
Now that you are properly warmed up, here are 18 fun ways to spice up your HIIT Cardio Sprint Workouts at the track.
Starting Exercise #1: Superman Hold
Complete a superman hold for approximately 3 seconds, then immediately move into a 100m track sprint.
Starting Exercise #2: Kip Up
Complete a kip up, i.e. ninja kick up, then immediately move into a 100m track sprint.
Starting Exercise #3: Handstand Roll
Complete a handstand roll, then immediately move into a 100m track sprint.
Starting Exercise #4: Round Off
Complete a round off, then immediately move into a 100m track sprint.
Starting Exercise #5: Somersault
Complete a somersault, then immediately move into a 100m track sprint.
Starting Exercise #6: Cartwheel
Complete a cartwheel, then immediately move into a 100m track sprint.
Starting Exercise #7: Backdrop Kick Over
Complete a backdrop kick over, then immediately move into a 100m track sprint.
Starting Exercise #8: Backdrop Roll
Complete a backdrop roll, then immediately move into a 100m track sprint.
Starting Exercise #9: Forward Drop Stand Up
Complete a forward drop stand up, then immediately move into a 100m track sprint.
Starting Exercise #10: Handstand Kick Up
Complete a handstand kick up, then immediately move into a 100m track sprint.
Starting Exercise #11: Jump Lunges
Complete a total of 3 jump lunges, then immediately move into a 100m track sprint.
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Starting Exercise #12: Cannonball Tuck Jump Squat
Complete 3 cannonball tuck jump squats, then immediately move into a 100m track sprint.
Starting Exercise #13: Bottom Burpee Push Up
Complete 3 bottom burpee push up, i.e. power push ups, then immediately move into a 100m track sprint.
Starting Exercise #14: Lateral High Knees Shuffle
Complete a 3 lateral high knees shuffle, i.e. heismans, then immediately move into a 100m track sprint.
Starting Exercise #15: Mountain Climbers
Complete 3 mountain climbers per leg, then immediately move into a 100m track sprint.
Starting Exercise #16: Multiple Response Repeated Broad Jumps
Complete 3 multiple response repeated broad jumps, then immediately move into a 100m track sprint.
Starting Exercise #17: Power Skips
Complete a total of 4 power skips, then immediately move into a 100m track sprint.
Starting Exercise #18: Frog Leaps
If you have a partner, complete 2 frog leaps, then immediately move into a 100m track sprint.
How Long Should You Rest Between Sprints?
Make sure you rest long enough between sets to allow your body to recover.
A general rule for HIIT cardio rest intervals is once your heart rate lowers to a point where you can carry on a conversation, you’re ready to complete the next sprint.
Live Lean Sprint 2.0 HIIT Cardio Program
The #1 reason you’re not experiencing dramatic and fast results with your HIIT cardio machine workouts, even if you’re sweating, is because you’re not actually doing HIIT cardio correctly.
Make sure you check out my new and improved Live Lean Sprint 2.0 program to learn how to do HIIT correctly.
Follow our step-by-step HIIT cardio workouts:
- 25 HIIT & LISS Cardio Workouts
- Fun Cardio Machine Workouts
- Adaptable For All Fitness Levels
Beginners: If you are new to fitness or currently obese, our low intensity steady state (LISS) cardio workouts are customized for you.
Intermediate: If you are already in decent shape but are new to sprinting, you can skip the LISS cardio workouts and move directly into HIIT cardio sprint workouts.
Advanced: If you are already sprinting, I challenge you to follow the HIIT cardio workout schedule and let me guide you to your best body ever, with these sprint workouts.
Live Lean Sprint 2.0 also comes with a nutrition guide and 30 days of fat melting home and gym resistance training workouts.
Take action now by getting your copy of Live Lean Sprint 2.0 here.
Get Our HIIT Sprint Track Workouts
You can also check out my original 18 week Live Lean Sprint 1.0 workout program that’s going to get you lean 3 times faster.
See Our Day In The Life Videos On Our BGTV Vlog Channel
If you want to see the behind the scenes of this fun cardio workout, go check out and subscribe to our Brad Gouthro TV vlog second YouTube channel.
We show you the day in the life of how we Live Lean.
Hopefully you enjoyed this fun little video post.
Working out, doing cardio, or anything else related to fitness, does not need to be boring.
This is what Living Lean is all about.
We make our workouts fun.
READY TO BEGIN YOUR LIVE LEAN JOURNEY?
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Questions Of The Day:
- Do you have access to a track like this?
- Have you tried any of these 18 fun ways to spice up your HIIT cardio sprint workouts?
Share your experiences in the comment section below.
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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.
How can we do sprint intervals at the gym preferably on the treadmill?
You killed with this video! Nice tips!
This looks fun hahaha
Love the channel(s) and the program. But have a conundrum. I run daily
(either 3 miles on the road or interval sprints on the treadmill) + Tabata
or HIIT. However, every single time I try to take my interval sprints
outside I wind up straining the lower lateral portion of my Gastroc (1 or
both legs)…..Any ideas as to what I could be doing wrong? Thank you in
advance and for making this program, it truly makes a difference to many of
us.
Love that you’re channel is about athleticism too not just useless muscle
like some other fitness youtubers.
Awesome vid guys. Gave me lots of ideas for when the snow melts. It’s
getting closer. I love your fresh ideas. I am ordering some collapsible
hurdles for a tough outdoor leg workout I’m putting together. Just got to
get my plyo boxes made and the snow to go away. Can’t wait. Gonna be legs
on Fire!!!!!! Thanks for the vid.
I would smoke you lol ur so slow
You guys are good with those sprints
Love the leap frogs, must do those with my 3 children – they would love
Mummy doing those lol x
Haha you run with very funny short steps brad!
I swear the definition of relationship goals yall are just perfect . couple
that trains together stays together. 🙂 Awesome vids currently doing your
sprint program love it!
HIIT Cardio Sprints: 18 Ways To Spice Them Up