Running LIIT

LIIT is light intensity interval training.

Find a circular place to run, like a running track, field, backyard. This loop should not be more than the size of a football field.


If you are running on a football field sized loop, do this routine:

  • 2 laps jogging (warm-up)

  • 1/2 lap sprint

  • 1/2 lap slow (go as slow as you want, even walk, until you catch your breath, but once you finish the 1/2 lap you have to sprint again)

  • 1/2 lap sprint

  • 1/2 lap slow (go as slow as you want, even walk, until you catch your breath, but once you finish the 1/2 lap you have to sprint again)

  • 1/2 lap sprint

  • 1/2 lap slow (go as slow as you want, even walk, until you catch your breath, but once you finish the 1/2 lap you have to sprint again)

  • 1/2 lap sprint

  • 1/2 lap slow (go as slow as you want, even walk, until you catch your breath, but once you finish the 1/2 lap you have to sprint again)

  • 1 full lap as fast as you can run

  • 2 laps jogging/cool down

If you are running on a smaller sized loop, do this routine:

  • 4 laps jogging (warm-up)

  • 1 lap sprint

  • 1 lap slow (go as slow as you want, even walk, until you catch your breath, but once you finish the 1/2 lap you have to sprint again)

  • 1 lap sprint

  • 1 lap slow (go as slow as you want, even walk, until you catch your breath, but once you finish the 1/2 lap you have to sprint again)

  • 1 lap sprint

  • 1 lap slow (go as slow as you want, even walk, until you catch your breath, but once you finish the 1/2 lap you have to sprint again)

  • 1 lap sprint

  • 1 lap slow (go as slow as you want, even walk, until you catch your breath, but once you finish the 1/2 lap you have to sprint again)

  • 2 full laps as fast as you can run

  • 4 laps jogging/cool down

5 views0 comments

Recent Posts

See All

Jump Rope Workout

1 minute jumping (two feet) 1 minute alternating run 1 minute fast jump 30 seconds left foot 30 seconds right foot 30 seconds left foot 30 seconds right foot 1 minute fast jump 1 minute jumping jacks

HIIT workout

HIIT, or high intensity interval training, is an exercise as maximum strength for a short amount of time followed by a rest period. Set #1: 20 seconds burpees (with push up) 20 seconds rest 20 seconds