The Tenth Muse Track HIIT Workout

Warm up:

  • jog 2 or 3 times around track. Jog curves.  Alternate between high skips && side shuffles on the straights.
  • Arm swings 8-15 times
  • Walking lunges  10 each leg
  • Hip Rolls -10 each direction
  • Lateral lunges- 8
  • Static stretches- hold for at least 15 secs


  • 15 secs sprint/ 45 secs walk(rest period)  —- three times
  • 15 secs sprint/ 30 secs walk rest period  —- two times
  • Split Squat Jumps. 8 per leg  REST for a 60-90 secs and repeat jumps
  • 30 secs sprints/ 70 secs rest——3 times
  • 180 degree squat jumps 8-12 times <—that’s one set. Do 2 sets.
  • 45 sec sprint/ 90 sec rest

 Cool down

  • jog around track
  • stretch

This is an ascending workout meaning I went from the lowest time interval to the highest…started with 15 second sprints && end with 45 secs. You could go in the opposite way making this a descending workout: starting with 45 seconds and ending with your 15 second sprints.

This is about a 20 minute workout not including the warmup & cool down.

When I say sprint, I mean you are the fastest human alive. You are  Allyson Felix, Carmelita Jeter && Usain Bolt. You are an Olympian. Okay? Good.

I’ll make another one && share this week. If you do it please tell me how you’re feeling about it!

Get There.


2 thoughts on “The Tenth Muse Track HIIT Workout

  1. Filomena

    Hey! This is kind of off topic but I need some help from an established blog.
    Is it hard to set up your own blog? I’m not very techincal but I can figure things out pretty quick. I’m thinking about
    creating my own but I’m not sure where to start. Do you have any ideas or suggestions? With thanks

  2. Pingback: Tabata Training | The Tenth Muse: Fitness Plus

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