- Do two or three minutes of warm-up, nothing too strenuous.
- Push yourself for 30 seconds. Work as hard as you can without risk of injury. This is a "sprint".
- For 90 seconds to 2 minutes, move to a slower easier pace. Catch your breath. This is called "active resting".
- Do a second 30-second sprint, followed by another 90-to-120-second active rest.
- Repeat until you've done a total of eight sprints.
There's a lot of exercise physiology knowledge to Sprint 8 that, in all honesty, I haven't yet studied. Maybe I will in future, and possibly blog about it. But I do know that after just a couple of short Sprint 8 workouts I feel really good. My back pain is way down and I get less winded when I climb a flight of stairs. Sprint 8 workouts are claimed to produce human growth hormone (the stuff outlawed in Olympic and professional sports because it gives athletes an unfair competitive advantage) which appears to have anti-aging effects. Also see "interval training", believed to work well for fat loss.