Bodyweight Training Plan: Day 9 - HIIT

Bodyweight Training Plan: Day 9 - HIIT
Presented by Spartan Training®

Last week we focused on varying the techniques used during our high-intensity interval training (HIIT). We worked to build a seamless transition between sprinting, skipping, jogging, and walking. This week, we are increasing the distance in our sprints and our jogs, while utilizing our skips and walks as a recovery. This will cause a fluctuation in your heart rate to help push your cardiovascular threshold and improving your body’s recovery system.


For this workout, find your nearest track, measure in terms or street lights or city blocks, or head out to your favorite park.

Dynamic Warm Up 800 m Jog Warm Up (6-7 RPE)


200 m Sprint (8-9 RPE) 100 m Skips (7-8 RPE) 200 m Jog (7-8 RPE) 100 m Walk (6-7 RPE) X12 800 m Jog Cool Down (7-8 RPE)

Cool Down

Foam roll any muscles you feel excessive soreness or tightness

Commit in 2018. Download The 2018 Spartan Race Schedule. #noexcuses