A Simple Effective Sprint Workout You Can Do Anywhere

This post is sponsored by ASICS.

There’s no doubt about it—December is one of the most challenging times of the year to keep up a fitness habit.

With all of the holiday parties, traveling, and chilly weather, it’s easy to get a bit more relaxed with your training and take more time off from your workouts than usual.

That’s one reason I love equipment-free workouts this time of year—they help you keep going after your goals without requiring a gym or a ton of complicated equipment. And sprints are one of the absolute best equipment-free exercises you can do, not only to stay fit, but also to manage the inevitable stress this time of year.

Adding sprints to your bodyweight workouts results in a killer full body workout you can do wherever you are, whether you’re at home, visiting family, at a nearby park, or are trying to fit a workout in while traveling.

So today I’m excited to bring you guys this 100% equipment-free workout along with ASICS and their brand new GEL-Nimbus 20 running shoes! ASICS have long been some of my favorite running shoes, and the GEL-Nimbus 20 shoes definitely do not disappoint. Read on below for a chance to win a $100 ASICS gift card and why these are some of the best running shoes for both longer runs and sprint-based workouts like this one.

And as usual, though you guys know I’m a big fan of working out outdoors, if it’s just too snowy or icy outside where you’re at right now you can of course feel free to transfer this workout indoors and use a treadmill instead.

Your Equipment-Free Sprint Workout

If you’re doing this workout outdoors, you won’t need any equipment for this workout, just your own body and some space for sprinting. If you’re working out in a gym you’ll need a treadmill (or head to an empty group fitness area and work out there instead).

Complete the following circuit five to eight times, resting as little between exercises and rounds as possible:

30 second sprint
20 walking lunges
15 push ups
10 v up tuck combo

Hold nothing back—the more you put into your workout, the more you’ll get out of it.

The Right Shoes for the Right Workout (+ $100 ASICS Giveaway!)

There are times when more minimalist shoes can be appropriate, but for an intense sprint-based workout like this one it’s important to wear shoes that support your feet in all ways. That’s why I’m such a huge fan of the new ASICS GEL-Nimbus 20 shoes—the new improved fit and FlyteFoam technology make them an awesome choice for both sprints and longer indoor and outdoor runs.

Giveaway Time! Enter to win a $100 ASICS gift card! Just try out this workout and let us know your time and rounds in the comments below. One hard worker will be chosen at random. Work hard and have fun!


How to do it:

Run as fast as you can!

Walking Lunges

How to do it:

  • Start in a lunge position with your knees nearly touching the ground.
  • Without pausing, alternate legs, bringing your opposite leg forward into a lunge position.
  • Continue alternating legs while moving forward.

Push Ups

  • Get into a push up position with your shoulders directly over your hands and your arms close to your sides.
  • Lower your chest down towards the floor, focusing on keeping your body straight and your core tight as you push back up.

How to do it:

Beginner modification: If full push ups are too difficult for you right now, place your hands on an elevated surface to make them easier.

V Up Tuck Combo

How to do it:

  • Lie on your back, engage your core and reach your hands towards your feet.
  • Keeping your core tight, tuck your knees in towards your chest.
  • Straighten your legs as you reach your hands above your head, keeping a hollow body position.
  • Raise your arms and legs towards each other, keeping them as straight as possible and aiming to touch your feet with your hands.
  • Lower down and repeat the sequence.

Beginner modification: If this sequence is too tough right now, try doing tuck v ups instead.

This is a sponsored conversation written by me on behalf of ASICS. The opinions and text are all mine.

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12 thoughts on “A Simple Effective Sprint Workout You Can Do Anywhere”

  1. Thanks so much K! I signed up with you in Nov 2017. I love your workouts. This round was 12 min for 7 rounds. I did less than half of the push ups on my knees. So much improved from Nov. thanks to many burpees. I work in healthcare field and I have told my friends and family about your workouts

  2. Wow! I did pretty well till I got to the V Tuck Up – not even sure what I did would be considered a modification haha! Really cool that you’re working with ASICS…always been one of my favorite running shoe brands

  3. I am a huge fan of cardio–esp. plyometric exercises. For a 51 year old, I am a pretty advanced fitness gal and was able to complete 7 rounds in about 10 minutes. Not bad for someone who started working out again after the holiday break. Love your inspirational emails. Thanks for the chance to win some running shoes…could really use a new pair!

  4. I did 8 rounds in 15:35. It’s -1 in Michigan this morning, so this was definitely an indoor workout. The most challenging part for me was the push ups after doing the Burpee challenge yesterday!


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