Transcription
This is a challenging interval workout which is used by many top-level professional clubs, most notably Chelsea and Spurs. It's a great way to improve your fitness and takes less than 15 minutes to complete.
You'll do seven minutes of full-field runs, followed by two minutes rest, and then five minutes of half-field runs. Ball field is roughly 100 yards or meters. Run around 3/4 sprint speed. Complete each run in 20 seconds, rest for 20 seconds, then go again. Continue for 7 minutes total time. This is what it looks like in action: Here's the full-field run, which is roughly 100 yards, completed in 20 seconds, then 20 seconds rest before the next run. You simply repeat this process for seven minutes, so you do a total of 21 full-field runs.
Half-field is roughly 50 yards or meters. Again, run around three-quarter sprint speed. Complete each run in 10 seconds, rest for 10 seconds, then go again. Continue for 5 minutes total time. You do a total of 30 half-field runs.
Don't forget to do a cool down and stretch at the end. Doing this once or twice a week will have a positive impact on your level of fitness. Enjoy the work! [Music]