Sprinting is arguably one of the most challenging forms of exercise. It requires you to run as hard as you can, focusing all your energy and power into short, intense bursts. The benefits of sprinting are worth the effort, as it raises your anaerobic threshold and obliterates calories in the process.

Do each exercise for 30 seconds. Rest 30 seconds after each round.

EXERCISE	WORK	REST
Sprint	0:30	—
Mountain Climber	0:30	—
Sprint	0:30	—
Diagonal Mountain Climber	0:30	—
REPEAT 3 ROUNDS	REST 30 SECONDS

TOTAL TIME 22:30

TOTAL BODY BURN

This routine combines explosive cardio elements, like sprinting, with large muscle compound exercises, such as squat jumps and military push-ups.

Do each exercise for 30 seconds. Do three rounds of each set before moving to the next. Rest 30 seconds after each round.

SET 1
EXERCISE	WORK	REST
Sprint	0:30	—
Pedal	0:30	—
Cross-Country Seal	0:30	—
Squat Jump	0:30	—
REPEAT 3 ROUNDS	REST 30 SECONDS

SET 2
EXERCISE	WORK	REST
Burpee	0:30	—
T-Stand Kick (right)	0:30	—
Military Push-Up	0:30	—
T-Stand Kick (left)	0:30	—
REPEAT 3 ROUNDS	REST 30 SECONDS

SET 3
EXERCISE	WORK	REST
High Knees	0:30	—
Side Push-Up (right)	0:30	—
Squat Thrust	0:30	—
Side Push-Up (left)	0:30	—
REPEAT 3 ROUNDS	REST 30 SECONDS