90-Second Intervals
Our infamous interval training returns with long intervals... 90 seconds in this case. As with all of our interval training, you can run or substitute another high-intensity exercise such as swimming, rowing, biking, or even exercises such as Burpees, pullups, or jump squats.

Photo	Exercise	Sets	Reps	Comments
	Run, Jog, or Walk	1	3	Start out at a slow pace in your exercise of choice to warm up for around 3 minutes. Make sure you have a timer ready because you'll need it to track each interval. No guessing... use a timer or stopwatch.
	Sprint	8	90	Increase your intensity to approximately 75% of your maximum. Use a heart monitor if possible and keep your heart rate between 70-80% of your max for exactly 90 seconds. Your approximate max heart rate is 220-Age.
	Run, Jog, or Walk	8	60	After each 90-second interval continue working at a nice and slow pace. It's mainly just important that you keep moving. You get a one-minute break. If you're new, you can take up to 90 seconds. As soon as your heart rate gets to around 65% of your max go right to the next interval. As soon as you're recovered increase the pace and get back to your sprint intensity for another minute and a half. Shoot for a total of eight sets.
	Run, Jog, or Walk	1	2	Spend the last 2 minutes walking to cool down. Total workout time for this workout with 1-minute breaks is: 25 minutes.

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