The Miami Heat Workout: 10s
This routine combines fast-paced intervals with quick changes of direction. “It’s a great fat burner, and it improves endurance,” says Bill Foran, the Heat’s strength and conditioning coach.
Begin at one baseline of the basketball court and run (not at a full sprint) to the opposite end. Stop, plant your foot, pivot, change direction, and run back. Repeat four times for a total of 10 trips between baselines. That’s 1 set; try to complete it in 60 to 70 seconds. Do a total of 2 or 3 sets, resting only 2 to 3 minutes between each.
Make it harder: Work your way up to 5 sets. The first few sets may seem easy, but the last few will test your physical and mental endurance.