How to build your endurance and burn fat in 30 minutes.

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By UelaNifo
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build your endurance and burn fat in 30 minutes.

You're not going to get fast unless you have sprinter's stamina. Here's a simple but tough workout I used in college to build endurance and burn fat.

At first dont worry about making your time, focus on your breathing and form. As you build endurance, begin abiding by the recommended times. For accuracy (and motivation), do it on a high-school football field.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

Football Cleats or Comfortable Running Shoes
Shorts and
Shirt (optional)
Socks
Bottle of water
Stopwatch
IPOD and arm holder. (optional)
small orange cones.

Step 1

Use your local high school football field.

For accuracy (and motivation), Perform this exercise on a high-school football field.

If you do not have any football cleats then you can use the cones as markers. Place them on the track to mark where the 10 yard line, 20 yard line, 30 yard line and so on. This way you can use your running shoes.
Step 2

Be sure you stretch and do a little jog to get the blood pumping. Very Important!!

Warmup (10-minute jog/stretch)
Step 3

10x100s (100-yard sprints in 15 to 18 seconds, interspersed with 30- to 35-second rests)
Step 4

8x80s (80-yard sprints in 11 to 15 seconds, with 20- to 25-second rests)
Step 5

6x60s (60-yard sprints in 8 to 11 seconds, with 15- to 20-second rests)
Step 6

4x40s (40-yard sprints in 5 to 8 seconds, with 10- to 15-second rests)
Step 7

Cool down (10-minute jog/stretch)

Tips & Warnings

Take care of your body and your body will take care of you!!
Drink lots of water. Make sure you keep yourself well hydrated.
Make sure you stretch before and after workout.
Follow warm-up and cool down phase, this is key for all other future workouts.
Make sure you use proper form with leg action, arm action and your stride length.
Get proper rest during workout and after workout
Do this workout 2-3 times a week.
Work on your breathing during this exercise, breath in through your nose, (filling your lungs with air) and breath out through your mouth. Repeat is slowly.
I always like working out to music, I always use my IPOD when working out. It gives me more motivation and helps me get into a rhythm. Go to your local stores and pick you up one of those IPOD arm holders for convenience.