Day 18 – 23 Day Fitness Challenge

Day 18 – 23 Day Fitness Challenge

Its Day 18 of the 23 Day Fitness Challenge !

Day 18 of the Fitness Challenge takes you to work on a single drill. Keeping that in mind make sure you at least have been warmed up for around 20 minutes before you attempt this routine.


Day 18: On your mark, Get set, Go !!!

Equipment required – A pair of Running Shoes.

Perform the routine below only after warming up for about 20-25 minutes. Your rest between a round (set) should not exceed a minute. Try and complete 20 Rounds (Sets) of the routine.

Let’s add a new dimension to the our challenge. You may have last performed these back in school/college but they surely are one of the most effective ways of burning that unwanted fat off your body.

I’m referring to Sprints !

PLEASE make sure you have warmed up with light jogs and some static stretches. Use the best possible mechanism that would help you perform the sprints and maximise your benefits in just one session.
Check the video to understand the basic sprint mechanism. (watch video)
After your 20-25 minute warm up, head to an open space like a ground or a lonely street to perform the sprints.
Make sure you have a bottle of water and a towel to wipe off the sweat at regular intervals. Don’t forget to hydrate !
Perform 20 Rounds (sets) of 50 metre sprints.
Your rest should technically be the time taken to walk back to the starting line.
Please map your distance via a running app on your phone. (Could differ in accuracy but will help nonetheless)
Make sure to try and complete the 20 Rounds(sets) but ONLY after warming up well. That is the key to blaze through this routine which should be followed down with your cool down mentioned below.
Sprints can be the game changer to your routine.

Cool Down: Stretch! (DO NOT SKIP THIS) (watch video)





Please feel free to get in touch with me via email on [email protected] or send me a message on my Facebook,Instagram or Twitter .


Ryan 🙂


Ryan is a freelance certified personal trainer by profession and a fitness writer.

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