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15 Minute HIIT Cardio Workout At The Track

Olympic Inspired HIIT Track Workout

On today’s episode of Live Lean TV, I’m showing you an Olympic inspired, 15 minute HIIT cardio workout at the track.

But I wasn’t the only one inspired by the track and field Olympians.

My good friend Carolyn Hoops, joined me for this HIIT cardio workout.

track workout

“Hoops” is a personal trainer and former fitness competitor, who won first place in a bikini competition in 2012.

When I look at all the physiques of the Olympic track and field athletes, without a doubt, the most aesthetically pleasing bodies come from the sprinters.

The gymnasts are a close second.

Sprinter’s have the ideal physique

Of course, I’m referring to the sprinter on the right, not the marathon runner.

How To Do HIIT Cardio Correctly

The sprinter’s physique is an excellent example of an aesthetic look that most people strive for, as they’re lean, athletic, and muscular.

With that said, I decided to hit the track for a fat shredding 15 minute HIIT cardio workout


All the exercises included in this HIIT cardio workout recruit your body’s fast twitch muscle fibers.

Tapping into these fast twitch muscle fibers is essential for fast and explosive movements, like the 100m sprint.

Fat Shredding HIIT Track Workout

The following fat shredding HIIT cardio workout is a similar training style these Olympic track and field athletes would complete.

So come have some fun with us, and shred the body fat as well, with this 15 minute HIIT cardio workout at the track

Are you in?

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15 minute HIIT cardio workout at the track

Here’s how this 15 minute HIIT cardio workout at the track is structured:

Total time:

15 minutes.

Type of workout:

Complete each exercise in circuit format, by completing one set of each exercise, rest for the indicated time, then move on to the next exercise.

Number of circuits:

4 circuits.


Follow the rep counts for each individual exercise as indicated below.


20 second rest between exercise.

Rest 2 minutes after each circuit.


Click the links below for a step-by-step exercise demonstration of each exercise.

A1. 100m track sprint

Reps: 15-20 seconds

Rest: 20 seconds

100m Track Sprint

Coaching cues: first exercise is the 100m track sprint. Start the sprint at the starting line, then sprint to the 100m mark on the track. The Olympic 100m sprinters complete this in 9 seconds, however depending on your fitness level and speed, this should take you between 12-20 seconds. After the sprint, take a 20 second break, or just enough time to move into the next exercise in the circuit, the bleacher sprint.

A2. Bleacher Sprint

Reps: 20 seconds

Rest: 20 seconds


Coaching cues: the second exercise is the bleacher sprint. Run up the stairs as fast as you can, either completing 1 step at a time or 2 steps at a time. Once you get to the top of the bleachers, under control, come back down one or two steps at a time at a decent speed.

A3. Double Unders Jump Rope

Reps: 20 seconds

Rest: 20 seconds

Double Unders Jump Rope

Coaching cues: the third exercise is 20 seconds of jump rope. I want you to push yourself by completing double unders with your jump rope. If you’ve never tried them, follow along to see how to do them.

Beginner modification: if you can’t do double unders, modify by completing the speed jump rope.

A4. Bleacher Jump

Reps: 20 seconds

Rest: 20 seconds

Bleacher Jump

Coaching cues: the final exercise is the bleacher jump. Similar to a bench jump, stand in front of a bleacher bench, raise your arms up, swing them back while pushing your hips back, then explode up by extending fully at the hips while swinging your arms back up. It’s important to land softly with both feet on the bench and stick the landing in a squat position, chest up, eyes forward, with your abs contracted. Step off the bench rather than jumping directly down to the floor to minimize strain on the knees.

Your heart rate is going to be pumping during this HIIT cardio track workout, so make sure you drink lots of water.

Rest 2 minutes after the last exercise within the A1-A4 circuit, then repeat the circuit again, for a total of 4 circuits.

You just completed our 15 minute HIIT cardio workout at the track

Add this 15 minute HIIT cardio workout at the track into your workout routine, up to 3 times per week.

Complete it in the morning before you give yourself a chance to get too busy later in the day.

Just get out to the track and get it done.

Check out our 7 week Live Lean Sprint 2.0 program

Live Lean Sprint 2.0

For more fat blasting HIIT cardio workouts like this, check out our best selling 7 week HIIT cardio workout program, Live Lean Sprint 2.0.

If you enjoyed this 15 minute HIIT cardio workout at the track, click the social media logos to share it with your friends.

Also, subscribe to our Live Lean TV YouTube channel and comment below on what type of workouts you want to see in future posts

I’ll be back tomorrow with another episode of Food Wars, where I compare two foods, head to head, to see which one should be in your kitchen and which one should be in the trash.

Questions For You:

  • What are your favorite fast twitch exercises?
  • What olympic athlete physique do you prefer most?

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

Check out our free workout videos here.

Check out my free recipe cooking videos here.

If you’re looking for workouts that quickly burn fat, check out more of my 4 minute Tabata Workouts here.

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Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals!

12 responses to “15 Minute HIIT Cardio Workout At The Track

  1. a question more to do with your weights workouts than cardio. What sort of weights workouts do you do? You obviously have a substantial amount of muscle mass that hasn’t come through doing plyo and eating to keep lean.

    Specifically, you have very well developed arms/shoulders. What kind of weights work do you/did you do to build muscle mass?

  2. This reminds me of Track workouts we used to run in college track practice… Except we would run many variations of exercise up the stairs. This makes me want to go run at a track tonight!

      1. In the off-season, we would run stairs on campus 3 days a week. Each set was 5 reps up the stairs, followed by dips, partner pulls and pushups and about a 1/4 – 1/2 mile run back down to the bottom – and you start again! The stairs were 1. touch every stair with each foot (fast feet), skip as many as you can – alternating feet up the stairs, use one leg to jump up but land with 2, then do the other leg, and the 5th exercise was double leg jumps, as many stairs as you can jump. 🙂 We would work up to 6 sets of this – like 60 mins for guys and 75 for girls…

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