Sprint and speed training drills should be used only after a general level of fitness has been achieved. Your current fitness level should allow you to run steadily for 20-30 minutes at a time and you should have a 3 month base of consistent athletic activity prior to adding speed drills.
Speed drills, like this one, can be part of an interval training regimen, and should be performed no more than twice a week with at least two recovery days between workouts.
You should begin your workout as usual. Then start off at an easy pace, slowly increasing your heart rate for a minimum of 5 minutes. After you have warmed up enough, get ready do some high intensity work. For instance, if you are talking about treadmill interval training weight loss, break into a sprint or a jog, of course, as your idea of high intensity. Let this high intensity activity carry on till you begin to sense a burning sensation in your muscles, as you will get rid of lactic acid and the muscles would lose the capacity to contract. When you are done with this, take a break doing low intensity exercise, where you are in the recovery mode and your body’s ability to exchange oxygen and carbon dioxide is enhanced. This delivers nutrients to your muscles.
Your body is your most precious material possession and your butt is seen by people you can’t even see; so take good care of it.
Superset bodyweight training
Supersets are consecutive sets of exercises designed to work opposing muscles, or at least diff erent muscles within a large body part region. Opposing muscle exercises could include biceps and triceps at the front and back of the arms, or quadriceps and hamstrings at the front and back of the legs.