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20 Minute Speed And Agility HIIT Workout For Fat Loss

Sprint Lateral Hurdle Run Drill: 30 Second Speed Intervals Workout

On today’s episode of Live Lean TV, I’m showing you a 20 minute speed and agility HIIT workout for fat loss.

This conditioning workout is comprised of 10 rounds of 30 second speed intervals.

Each interval will be completed by performing the Sprint Lateral Hurdle Run Drill.


Brad Gouthro, PTS/NWS, host and creator of Live Lean TV, and the #1 expert teaching people all over the world how to Live Lean 365 days a year.

Workout Duration

This speed and agility HIIT workout takes 20 minutes to complete.

The workout is comprised of:

  • 10 x 30 second speed intervals
  • 1:40 rest between each interval

Complete 10 of these 30 second speed intervals and see what happens to your body.

Workout Focus

This HIIT workout is focused on improving speed and agility, while increasing conditioning and fat burning.

Required Equipment

  • 2 hurdles
  • 2 cones

Exercise: Sprint Lateral Hurdle Run Drill

Workout Instructions

  1. Place 2 hurdles approximately 2 feet a part, in between the 1 and 10 yard line.
  2. Start at the 1 yard line, tap “Start” on your stopwatch, then sprint forward until you reach the hurdles.
  3. Turn sideways, then drive your knees up as you hurdle over the hurdles one leg at a time.
  4. Pump your arms forward and backwards as if you’re sprinting, while keeping your core contracted to drive your knees up high.
  5. Once you are over the hurdles, quickly sprint forward to the 10 yard line.
  6. Once you reach the end, bend down to touch the line, then quickly sprint back, and hurdle over the hurdles again. 
  7. Continue sprinting back and forth for 30 seconds.
  8. Once you have 5 seconds left in the 30 second speed interval, complete one more sprint.
  9. Repeat for a total of 10 rounds.

Are you ready?

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Question For You:

  • Did you try this 20 minute speed and agility HIIT workout for fat loss?
  • Is this your first time performing the sprint lateral hurdle run drill?

Be sure to share your answers in the comment section below.

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