Play off pounds in 40 minutes.
5 minutes: Warm up at an easy pace, reaching RPE 5.
30 minutes: Complete eight 1-minute faster-paced sprints (RPE 8 or 9) over 30 minutes, returning to RPE 6 between the bursts.
5 minutes: RPE 3
Calories burned: 177 (walk) to 441 (run)
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