Sled Push Conditioning — 15 Min Foundation

15-minute advanced HIIT workout for gym training. Includes 4 minutes of warm-up, 8 minutes of structured work/recovery intervals, and 3 minutes of cool-down. 45

Duration

15 min

Difficulty

advanced

Equipment

weighted sled

Muscle groups

legs, glutes, cardiovascular

Exercises

1. 1. Dynamic warm-up: easy march and joint mobility

   1 sets · 4 min reps

   March easily for 2 minutes, then perform 1 minute of gentle arm circles and 1 minute of controlled hip hinges. Gradually increase heart rate.

2. 2. Sled push — Interval 1

   2 sets · 45 sec work / 15 sec recovery per round reps

   Lean into handles with neutral spine and take short powerful steps. Complete 2 one-minute rounds. During each recovery, rest or move gently. Choose intensity appropriate to advanced level; prioritize form over speed.

3. 3. Sled push — Interval 2

   2 sets · 45 sec work / 15 sec recovery per round reps

   Lean into handles with neutral spine and take short powerful steps. Complete 2 one-minute rounds. During each recovery, rest or move gently. Choose intensity appropriate to advanced level; prioritize form over speed.

4. 4. Sled push — Interval 3

   2 sets · 45 sec work / 15 sec recovery per round reps

   Lean into handles with neutral spine and take short powerful steps. Complete 2 one-minute rounds. During each recovery, rest or move gently. Choose intensity appropriate to advanced level; prioritize form over speed.

5. 5. Sled push — Interval 4

   2 sets · 45 sec work / 15 sec recovery per round reps

   Lean into handles with neutral spine and take short powerful steps. Complete 2 one-minute rounds. During each recovery, rest or move gently. Choose intensity appropriate to advanced level; prioritize form over speed.

6. 6. Cool-down: slow walk and breathing

   1 sets · 3 min reps

   Walk slowly for 2 minutes and finish with 1 minute of comfortable breathing and gentle mobility. Do not stop abruptly.