Total Workout Time: 15 minutes

THE WORKOUT:

Warm-up: 2-3 minutes of moderate to brisk walking and 25 jumping jacks. Be sure to stretch and stay hydrated!

Fundamentals & Structure: Remember to work at your pace and be sure to take the rest as described.

Interval Ladder:

2:00 minute light jog

0:30 seconds sprint

0:30 seconds walk

1:30 minute light jog

0:30 seconds sprint

1:00 minute light jog

0:30 seconds sprint

0:30 seconds walk

1:30 minute light jog

0:30 seconds sprint

2:00 minutes light jog

0:30 seconds sprint

0:30 seconds walk

Seasoned runners should work through two ladders for a total of 24 minutes! Not ready for two ladders but want to bump up the workout? Repeat the first three intervals for an added 3 minutes, 15 minutes total.