HIIT Bleacher Sprints

What's HIIT?

HIIT, or high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time.


1. Increases Your Metabolism
Combing high intensity sessions into your training results in a metabolism boost for up to 48 hours after a complete HIIT routine. This means you’ll still be burning calories even after you’re working is complete. Sign me up!

2. Quick and Convenient
Don't give into your excuse: "I don't have enough time." HIIT workouts is can be done anywhere: at home, in a hotel room, at a local track, at a gym, etc. And most are 30 minutes or less! Who can’t spare that?

3. No Equipment Necessary
No weights? No problem! HIIT workouts generally use only your body weight, since the focus is on getting your heart rate up and keeping it there


Tank top:  Lululemon  | Leggings:  Vimmia Active  | Shoes:  Nike

Tank top: Lululemon | Leggings: Vimmia Active | Shoes: Nike

Convinced yet?

...If so, here's my favorite HIIT routine. Go out and give it a try if you're ready to sweat!


  • Head to a local track (I go to my old high school)
  • Quick warm-up: (30sec jumping-jacks, 30sec high knees, 30sec butt kickers) x2
  • Start your sprints! 20 sets total (up + down = 1 set)
    • My bleachers are 40 steps up + 40 steps down, depending on how many bleachers your stadium have will determine how many reps to do.
  • 1 min break in-between reps ( it can be active, or a complete resting recovery)
  • Stretch