Backyard Boot Camp: Interval Training — Sprint Drills

It is important to add interval training to your workout routine. Adding these sprint drills will maximize your fat burning and boost your metabolism.

Set up 4 cones or markers in your backyard or a parking lot 10 yards apart. Sprint from cone 1 to cone 2. Side shuffle from cone 2 to cone 3, sprint from 3 to 4, and side shuffle from cone 4 back to 1. Repeat 5 times. After your 5th rep, jog in place for your rest for 1 minute. Do a second set of sprint drills. This time, backpedal instead of side shuffles. Repeat 5 times. After your 5th rep, jog in place for 1 minute of rest. Do a third set of sprint drills. Sprint from cone 1 to 2. Carioca (Grapevine) the diagonal from cone 2 to cone 4. Sprint from cone 4 to 3. Carioca (Grapevine) the diagonal from cone 3 back to 1. Repeat 5 times. Rest by jogging in place for 1 minute. Repeat this interval circuit 5 times for more fun. Best wishes!

Pin this Backyard Boot Camp to your Pinterest fitness board and do the interval training for fat burning and a metabolism boost!

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3 thoughts on “Backyard Boot Camp: Interval Training — Sprint Drills

    • Amanda Tress says:

      Thanks so much, Mindy! Lol, I’m not too coordinated either, but the karaoke steps aren’t too bad 🙂 You could always do another set of side shuffles if necessary. Haha. Thanks for pinning and checking it out 🙂

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