Sprint Day: 24-Minute Bodyweight Workout
Sprint Day is a 24-minute bodyweight conditioning workout. You cycle jump squats, mountain climbers and burpees four times, 40 seconds of work and 20 of rest each, then race a 6 minute finisher.
Tuesday with weights: Leg Day →The workout
Warm-up (3:00)
Jumping jacks, leg swings, a few easy squats.
Intervals (12:00)
12 sets on a 60-second clock. Alternate the exercises below, one set per interval, in the order they appear.
| Exercise | Sets x reps | Load | Clock |
|---|---|---|---|
| Jump Squat | 4 x 15 | Bodyweight | Work 0:40, rest 0:20Tempo Explosive |
| Mountain Climber | 4 x 30 | Bodyweight | Work 0:40, rest 0:20Tempo Fast |
| Burpee | 4 x 8 | Bodyweight | Work 0:40, rest 0:20Tempo Steady |
Finisher (3 rounds for time, 6:00 cap)
Do 3 rounds of the list below as fast as you can. The clock stops at the 6:00 cap.
| Reps | Exercise | Load |
|---|---|---|
| 10 | Burpee | Bodyweight |
| 20 | Mountain Climber | Bodyweight |
Cooldown (3:00)
Quad and hip stretches. Let the heart rate come down.
How the timer works
Each set starts on a clock. You work for the work window, then rest until the next interval starts. Reppy plays low ticks in the last 3 seconds of work and brighter ticks in the last 5 seconds of rest, so you can follow it without looking at the screen.
For-time blocks count up against a cap. Tap Done after each round to log a split. A warning sounds at 60, 30 and 10 seconds left, and a horn sounds at the cap.
The screen stays on during the workout, and the back button pauses instead of quitting.
Exercises in this workout
Questions
How long does Sprint Day take?
About 24 minutes: a 3 minute warm-up, 12 minutes of intervals, a finisher capped at 6 minutes, and a 3 minute cooldown.
What is the finisher?
Three rounds of 10 burpees and 20 mountain climbers, as fast as you can within the 6 minute cap.
Can I do it in an apartment?
Yes. Do the jump squats on a mat, or switch to the lower-impact version where you rise onto your toes instead of jumping.