, a NASM-certified personal trainer and RRCA Level 1 certified running coach, told POPSUGAR. You're pushing your body to the limit of its speed, which is a big ask of your lungs and legs, but it's also incredibly satisfying when you finish .
This outdoor HIIT running workout is just 20 minutes long, so it's a good one to start with if you're new to this style of training. Hirt said the workout is meant to get your heart pumping and, something HIIT does with a ton of efficiency; the alternating fast and slow intervals allow you to maintain a faster pace than you would if you were trying to go fast the whole time.
"Performing high-intensity intervals will require you to dig deep and find your max effort for short periods of time," Hirt said. For each fast interval, your goal is to run at 85, 90, or 95 percent of your fastest sprint ."This effort-based workout will be tough, so take the recovery intervals as you need," she added, whether that's walking or a light jog.
In the workout below, Hirt references three different speeds, which will be slightly different for everyone:90 percent of max speed:95 percent of max speed:Since this workout is high-intensity, Hirt recommends doing it only once or twice per week. Make sure to take rest days in between, too. If you're ready, grab your running shoes, fill up your water, and let's get it.
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