The Full Body Twenty Minute Fartlek Workout

Warmup (3:00)

• 2:00 Jogging
• Ten burpees
• Five pullups
• Twenty mountain climbers

The Fartlek Workout (15:00)

• Sprint 60 meters
• Max set of pushups in 45 seconds, alternate diamond and wide hands every 10
• 1:00 Run, high-tempo
• Max set of pullups, alternate palms in and out every 4 pullups
• 2:00 Run, medium tempo
• 45 seconds of crunches, 45 seconds of flutterkicks
• 1:00 lunges
• Max 1 set of dips (can substitute with pushups with hands close to body approximately waist-high)
• 25 star jumps
• 1:00 jogging
• 1:00 Max 30-lb ammo can (or dumbbell) lifts

  

• 45 seconds side plank, left, then repeat right
• 3:00 max alternate sprints 50 meters, 40 meters, 25 meters, 10 meters with minimal rest

The Cool-down (2:00)

• 1:30 slow jog
• 0:30 alternate lunge stretches, toe touches, and any necessary additional stretches