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Sled Sprint Intervals
Strong · 6-8+ yrsPower Sled

Sled Sprint Intervals

4 rounds of 20-second sled sprints with 20 seconds rest. Real HIIT format.

8 min·4 moves·45 GP·with the Power Sled
Move 130s

Warmup Jog

Jog on the spot for 30 seconds.

Warmup Jog — Start

Start

Warmup Jog — Move

Move

Warmup Jog — Hold

Hold

Warmup Jog — Done

Done

Move 220s

Sprint 1

20 seconds all-out sled push. GO!

Sprint 1 — Start

Start

Sprint 1 — Move

Move

Sprint 1 — Hold

Hold

Sprint 1 — Done

Done

Move 320s

Rest 1

20 seconds rest. Breathe.

Rest 1 — Start

Start

Rest 1 — Move

Move

Rest 1 — Hold

Hold

Rest 1 — Done

Done

Move 4120s

Sprint 2 & 3 & 4

Three more rounds: 20 on, 20 off.

Sprint 2 & 3 & 4 — Start

Start

Sprint 2 & 3 & 4 — Move

Move

Sprint 2 & 3 & 4 — Hold

Hold

Sprint 2 & 3 & 4 — Done

Done

Run it guided

Want this counted down for you?

BabyGains Play walks you through every move with timers and voice cues — so the phone goes in your pocket and you both move. 100 workouts, guided in the app. Start with a 7-day free trial.

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