Hey hey! I hope you’re having a lovely week.

Mine’s going great – but also very busy. No complaints about that – I’m trying to get ahead of the game a bit 🙂

So today we’re switching it up from our usual strength-training workouts, and talking high intensity interval training* – in the form of sprinting.

For nearly all of my clients, our two main focuses are strength training and nutrition. These two components can typically get them 80-90% to their goal alone. From there, we add in conditioning and cardiovascular exercise.

Now, depending on their goals, we’ll have a mix of intervals, conditioning, HIIT, and steady state. Of those, conditioning and HIIT are my personal favorites.

*For the sake of this blog post, I’m referring to HIIT as intervals that are intense, not the true 2:1 HIIT ratio of work:rest – although we do hit that at some point 🙂

High intensity Interval Training is an amazing way to get anaerobic and burn a ton of calories in a super short period of time – not to mention a sky-rocketed EPOC. But the thing with High Intensity Interval Training is it should be added gradually (both in terms of frequency and duration) and only be done 2-3 times a week, max. That works perfectly because today I have just that for you – 3 heart-pumping HIIT sprint workouts!

But before we get to the workouts, let’s talk about these sweet kicks, that I’m quite pumped up (ha!) about!

Disclaimer: This post is sponsored by Finish Line, but as always, all opinions are my own.

For the past few weeks, I’ve been trying out Reebok’s Z-Pumps via Finish Line, and if you were around in the 90’s (actually, 1989) this might seem a bit like deja vu. The Reebok Zpumps are focused on running, and are made to be customized to your foot to get that perfect ‘snug fit’ with a pump of button. By pumping the button, the shoe contracts from the heel all the way to the base of the toe of the shoe to conform to your foot so you can run, bound, and leap with support and comfort.

They also have carbon rubber at the heel and toe for support, and they’re very comfortable and breathable. Not to mention, it’s a sharp-looking shoe! Since the shoe pumps inward, when it gets pumped up, it doesn’t change the look of the shape of the shoe.

Verdict? Get pumped – they’re winners!

—And stay pumped, because I’ve got three heart-pumping HIIT workouts for you guys to try out.

Please remember to check with your doctor before beginning any new workout program.

[Tweet “3 Heart-Pumping Sprint HIIT Workouts & Finish Line’s Reebok Z Pump via @trainerpaige”]

Word of warning: these workouts are tough, but they’re progress-able or regress-able by altering your speed and/or incline.

Positive | Equal | Negative (+=-)

Quick run down on the terms:

• Positive= double work to rest intervals
• Equal= equal work to rest intervals
• Negative=double rest to work intervals

The theory is that you’ll increase intensity a notch with each ratio you complete, in that order. So you’ll be working hard on the positives, harder on the equals, and hardest on the negatives.

[Tweet “Positive | Equal | Negative Sprint Intervals Workout via @TrainerPaige”]

Up, UP, UP!

This is exactly what it sounds like – a hill workout! I’ve written this workout for the treadmill, but if you’d rather run outside (i would!) Find a hill, run up it as fast as you can, and then slowly walk down it, and repeat.

[Tweet “Up, UP, UP! Hill HIIT Workout via @TrainerPaige #getpumped”]

Close the Gap

This workout is a bit different in that you’re starting off with a slower run, then sprinting, then running slower again. Over time, the slower periods will get less and less, thusly “closing the gap” into a full sprint. Sounds fun, right? 😉

Aaaand a few notes:

• Please use your own judgement when it comes to speed, incline, and overall intensity. Listen to YOUR body over the instruction. Always.
• I took all of these pictures at my favorite lake by myself with a tripod. Yes, there were other people there. I’m sure they thought I was a crazy person, but I give no cares.
• Yes, I really do like these kicks!

Enjoy the workouts, and let me know if you try them, please!

[Tweet “3 Fat-Torching Sprint HIIT Workouts & Finish Line’s Reebok Z Pump via @trainerpaige”]

What’s your favorite form of cardio?

What’s your favorite running shoe?

Of possible interest: 3 fat-torching Treadmill HIIT Workouts