This is another sprint interval workout from Michelle Briehler based on the recommendations of Stacy T. Sims, PhD. For more info on all of her recommendations see my review of her book Next Level. This workout focuses on her Sprint Interval Training (SIT) recommendations.
The intervals in this workout are done for 30 seconds followed by 90 seconds of recovery. Michelle does a variety of different exercises and I am going to list them all in the breakdown. The purpose of her doing this isn’t necessarily for you to follow along and do exactly what she does (though you can if you want). The purpose is to show all of the different ways you can perform SIT. You don’t have to do just done one type of exercise if you don’t want to. Michelle is giving you the music, the interval timers and working out with you. You can do what Michelle does or you can pick one or two of the exercises and stick with those. Or you can do another entirely different exercise you like better (rowing machine, elliptical, treadmill). You don’t have to do exactly what she does. The point is the intensity–going all out for 30 seconds. Michelle does 2 intervals and the cool down on the rebounder. I did all of my intervals on my rebounder. I did high knee sprints and squat jumps. According to my Apple Watch I burned 214 calories and you can definitely see the big spikes on the graph. It says I spent a total of 4 minutes in Zone 5, my peak heart rate zone. So I was definitely going all out and spiking my heart rate up there. I also spent 10 minutes in Zone 4 and 11 minutes in Zone 3. I had initially planned to also use my rowing machine but my shoulders are bothering me again, so that didn’t seem the wisest choice. This is definitely a great workout to return to and I have already returned to Michelle’s other SIT workouts, so maybe when I return to this one when my shoulder are better I will use my rowing machine, too.
There is a timer in the upper right hand corner of the screen counting down the intervals and recoveries. There is a progress bar just above it counting down the workout time as a percentage. There is no talking/cuing in this workout. Just music and on screen graphics and following along with Michelle.
Sprint Interval Training for Fat Loss is 29:52 minutes; one minute intro, no warm up. At the end Michelle does a 5 minute cool down and stretch using the rebounder.
- Assault bike (stationary bike w/ moving handle bars)
- Repeat #1
- Sprint on rebounder
- Repeat #3
- Burpee hand release (full burpee lowering body to mat and lifting hands off mat briefly)
- Repeat #5
- Medicine ball slam or mountain climbers (medicine ball slam is just throwing it hard at the ground and catching it while hinged forward–Michelle is using a 20 pound medicine ball)
- Repeat #7
- Box jump or leap/skate (high step or plyo box for the box jumps, for leap skate do lateral skaters)
- Repeat #9
- Alternating jump lunges or lunges
- Repeat #11
For more info on Michelle Brieher’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
