21-Minute Sprint and Bodyweight “Hybrid” Workout

21-Minute Sprint and Bodyweight “Hybrid” Workout by Mike Whitfield, CTT

Fall is just around the corner and you know what that means?…

Football baby. That’s the good news.

The bad news? Well, let’s face it, it’s hard to say no to football food.

You’re not one of those people who tell your friends, “Hey come on over and watch the game. I’m going to sauté some Brussels sprouts. You bring the water and the green beans”. Dude… c’mon. That’s really just wrong.

So, how do you keep the “Football Fat” from creeping up?

It’s actually the perfect time of the year to put this in your program, too. Sure, fall means football. But it also means…


I’m talking about a big variety of sprints, too. You can do hill sprints, shuttle sprints, timed sprints, specific distances and more. Sprinting can explode your conditioning and get you ripped fast.

Sprints are tough, but they work. Look at the men and women in all kinds of sports. They are shredded, but you won’t find them on the treadmill for hours on end. They go “all out”, recover and repeat.

But how about we take sprints to a whole new level? <= Whoa.

I’m talking about a combination so powerful, that it could be worthy of a stack of pancakes afterwards… or football food of course.

So, I have a rockin’ sprint conditioning workout for you that combines the power of sprinting PLUS bodyweight exercises so you’ll work even more muscle and burn MORE calories.

You might be burning calories in October of 2019… not really, but still, this is going to be awesome.

You can plug this in at the end of your main training session as an “afterburner” to speed up fat loss or improve your conditioning. You can also do this on an off day; just make sure you recover well enough to dominate your main workout… fair enough?

I’ve set up these bodyweight exercises and sprints as “Density Supersets”. In a nutshell, it means “Awesome”. Seriously, you’ll do as much work as possible in a given time, resting when needed.

You’ll be training just like an athlete. After all…

To LOOK like an athlete, you must TRAIN like one.

Now here’s the truth on sprinting. You need patience. When you go all out, you need more time to recover. That’s what it’s all about… go hard, recover and repeat.

When you properly recover after a sprint, you’ll be able to give every sprint the same intensity. That’s why I like short distances (around 30 yards).

Also, you want to make sure your body is ready for this kind of intensity, so be sure to warm up. This is the BARE MINIMUM circuit for a sprint workout. It’s only 3 exercises.

Do this circuit twice, resting for 30 seconds between circuits:

Alternating Prisoner Diagonal Lunge (8/side)
T Pushups (6/side)
Leg Swings (15/side) <== Great pre-sprint warm-up exercise

Here’s how to do these moves:

Alternating Prisoner Diagonal Lunge
•    Stand with your feet just outside shoulder width apart, with your hands behind your head while squeezing your shoulder blades together.
•    Step diagonally at a 45 degree angle with one leg and lower your body until your thigh is parallel to the ground. Keep your torso upright.
•    Return to the top by contracting the quadriceps, groin and hip extensors of the lead leg.
Mike Lunge DiagonallyMike Lunge Diagonally 2

T Pushup
•    Keep the abs braced and body in a straight line from toes to shoulders.
•    Place the hands on the floor slightly wider than shoulder-width apart.
•    Slowly lower yourself down until you are 2 inches off the ground.
•    Push off to return to the start position.
•    As you come up, rotate to one side and point that arm towards the ceiling.
•    Alternate sides with each rep.

Mike T Pushup 2Mike T Pushup 3Mike T Pushup 2

Leg Swings
•    Stand with your feet hip width apart and hold on to something for balance.
•    Take the inside leg and swing it back behind you and then swing it straight out in front of you.
•    This will stretch your hamstring so do it gently.
•    Continue to swing your leg faster and higher with each repetition.
•    Do all reps for one side then switch.

leg swing 1leg swing 2

Cool. It’s like you put fuel in your car and it’s ready for a race. But now you have to knock out some specific sprint warm-ups so that you don’t pull a hamstring. Imagine warming up a cold car.

Trust me, you’ll get MORE out of your sprints when you do this.

Find a space of grass of 30 yards… a hill is even better. Then, do this:
ONE sprint at about 50% of your max intensity (rest 1 minute)
ONE sprint at about 60% of your max intensity (rest 1 minute)
ONE sprint at about 70 – 80% of your max intensity (rest 1 minute)

Alright, the bacon is crunchy, the pancakes are fluffy and you’re ready to pour the syrup baby. Let’s do this.

Do the following superset as many times as possible in 10 minutes, resting only when needed. Once the 10 minutes are up, rest 1 minute and move into the next superset.
1A) Sprint (30 yards)
1B) Burpee/X-Body Mountain Climber Combo (8)

The Burpee/X-Body Mountain Climber combo is a wicked combination. Here’s how to do it:

Burpee/X-Body Mountain Climber Combo
•    Start with your feet shoulder width apart
•    Squat down and brings your hands to the floor
•    Kick your feet out to form a pushup position
•    Perform an X-Body Mountain Climber by bringing one knee towards the opposite elbow, keeping your abs braced. Repeat for the other side (do 1 rep per side)
•    Kick your feet back in and then stand or jump back up.

burpee combo1burpee combo 5Mike T Pushup 2 burpee combo 4burpee combo2burpee combo 6

Do the following superset as many times as possible in 10 minutes, resting only when needed. Once the 10 minutes are up, you’re done!

2A) Sprint (30 yards)
2B) Divebomber Pushups (8)

Here’s how to do the Divebomber Pushup:

Divebomber Pushups
•    Start with your feet outside shoulder width apart and in the pike pushup position with your glutes in the air.
•    Keeping your hands about shoulder width apart, slowly bring your upper body towards the floor while shifting your body forward.
•    Keep going and bring your chest up while facing straight ahead.
•    Slowly return to the starting position.

dive bomber1dive bomber 2dive bomber 3

21 minutes… boom.

This wicked 1-2 punch “hybrid” of sprints and bodyweight exercises is a great way to give your boring workouts a new approach and you’ll blast through that stubborn plateau, too.

Insider tip: When doing the sprints, rest for at least 30 seconds before performing one. You’ll get more out of your sprints that way. Remember, when it comes to sprints – you go all out and then recover.

Now go sprint off that fat (and your football food),
Mikey Whitfield, CTT

You can get 31 done-for-you Sprint Conditioning workouts here

Mike Whitfield, CTT has lost 105 pounds, propelling his passion into the fitness industry. His effective approach of using unique metabolic workout finishers has helped thousands of people lose fat and improve their conditioning through his online and offline programs while bringing a new addiction to working out. He is known across the industry for his Finishers and his work as been seen in Men’s Health, the Mens Health Big Book of Getting Abs, Turbulence Training, the AJC and more.

mike before and after