Warm up with 5 minutes jumping rope or jogging followed by 5 minutes of light stretching. 

Today's workout is easiest to perform on a track or treadmill but also can be done down the street if you can mark a strip that is a 1/4 mile.  

Start by jogging halfway around the track (200 m) and finish the lap sprinting as fast as possible.  The first half of the lap should be at a pace that you are comfortable enough to hold a conversation or talk in complete sentences.  The second half should be at a full sprint.  If it is possible, return to a jog for the next 200 m and finish the lap sprinting again. Repeat this 8-10 times.  

If you are just getting started, it is ok to walk the first 200 meters rather than jogging but always push yourself. 

If you are looking to push yourself further, you can add a set of 20 push ups and 20 leg lifts in between each lap.  

Cool down 5 minutes of jumping rope followed by 5 minutes of stretching. 

This type of training is called interval training and is especially good for triggering your anaerobic metabolism.  This is a process that converts sugars into energy and the byproduct lactate or better known as lactic acid.  Every athlete knows that lactic acid is your enemy and this workout will help build your lactate threshold.  

*If you have any question on any workouts please feel free to email us at info@buddhasport.com or leave a comment in the box below. Remember working out is more fun with a partner, share button under the title to share this on Facebook or twitter and see who wants to join you for this workout.