How to Sprint to Get Killer Abs

Series 1: Ladder Up
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Series 1: Ladder Up

Start by warming up on the treadmill at a moderate speed for about five minutes. Once you’ve started to break a sweat, you can start your ladders. “During this first series, you’ll increase the treadmill speed while decreasing sprint time for each interval, summiting with three wind sprints lasting 10 seconds each,” Mentore says.

  • Sprint #1: 30 seconds at 7.5 mph (rest 10 seconds)
  • Sprint #2: 20 seconds at 8.5 mph (rest 10 seconds)
  • Sprint #3: 10 seconds at 9.0 mph (rest 10 seconds)
  • Sprint #4: 10 seconds at 9.0 mph (rest 10 seconds)
  • Sprint #5: 10 seconds at 9.0 mph (rest 10 seconds)

Repeat this series three times through, completing a total of 15 sprints.