Plyometric and Running Interval Workout



by Amanda Fitzpatrick, ACSM-CPT, ACE-GFI

This workout combines plyometric exercises and treadmill sprints for a total body, cardio focused workout. You will alternate between the treadmill and the floor for sprint intervals and calisthenic exercises aimed to improve your lower body strength and endurance. Be prepared to sweat! Begin with a 3-5 minute warm up on the Woodway curve treadmill at a comfortable pace.

Begin this workout on the Treadmill. Repeat this circuit for a total of 4 times.

  • Jog for 1 minute. Sprint for 30 seconds, recover for 1 minute.
  • 30 seconds Alternating jump squat and lunge
  • 10 Box Jump Burpees
  • 30 seconds Ladder Drills: Jump to Squat and quick feet
  • 30 seconds Boso Shuffle Squat
  • 100 Jump Ropes

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