A hard twenty-second sprint takes power and speed. This workout also takes stamina, anaerobic conditioning, and a bit of guts because your recovery time drops after each sprint. You’ll need to dig down deep if you want to finish strong. Just to give you a frame of reference, Usain Bolt, can run a full 200 meters in under 20 seconds.

Equipment: None

The Workout

3 rounds of:

20 second sprint with 60 seconds of rest
20 second sprint with 50 seconds of rest
20 second sprint with 40 seconds of rest
20 second sprint with 30 seconds of rest
20 second sprint with 20 seconds of rest
20 second sprint with 10 seconds of rest

If you can, make a note of the total distance you run. Let us know if you beat Bolt’s world record.

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