This Speedwork Will Kick Your Treadmill Workout Into High Gear

Rev up your metabolism with these 400 metre and 200 metre sprints

Naomi Nazario |

Change up your treadmill workout with this challenge from Sean Garner, fitness instructor at Anatomy 1221 in Miami, Florida. If you have access to a track you can also perform this outside (1 lap typically equals 400 metres).

Related: Here’s What Running Really Does To Your Knees

Incorporating speedwork like this into your regular workout routine improves your stride, works your fast-twitch muscles, strengthens your cardiovascular system, and builds your overall fitness quickly. This will help make your longer runs or everyday workouts a whole lot easier.

Give yourself a few days to recover from this type of workout, especially if you’re just getting started, since speedwork can be a bit hard on your joints.

Related: 5 Signs You Need New Running Shoes

Directions: Perform the exercises below in the order listed, or watch the video above.
1. 400 metre sprint, 1 minute rest.
2. 200 metre sprint, 1 minute rest.
3. 400 metre sprint, 1 minute rest.
4. 200 metre sprint, 1 minute rest.
5. 400 metre sprint.

Related: 5 Ways Running Affects Your Penis and Balls

This challenge will test your conditioning and mental fortitude while ramping up your metabolism as well. Track your times to see if you can beat yourself in the future.

Originally published on

READ MORE ON: cardio exercise fat loss Running treadmill workout

Copyright © 2021 Rodale Inc.
Subscribe for notification