This 30-minute interval workout series is fantastic for improving cardio, endurance, and speed. There are 3 sets of 5-minute runs followed by a short sprints. The sprints get 30 seconds longer as you go.

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BPM CHART:

5 minutes @ 150 BPM (warmup)

1 minute @ 170 BPM

5 minutes @ 150 BPM

1.5 minutes @ 170 BPM

5 minutes @ 150 BPM

2 minutes @ 170 BPM

5 minutes @ 150 BPM (cooldown)

PLAYLIST:

01. No One Name - Ale (Robert R. Hardy Remix)

02. Microtech - Locked*

03. Andrush - Permanent Wave (Neiman Remix)

04. Stex - It's All Right (Funkadelic Mix)

05. Kay-D - Definite Emotions (Erich Von KollarEast Cafe Remix)

*Licensed under CC BY-NC 4.0

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