Uploaded January 2026 | Updated September 2026, 2 weeks ago
This 15-minute sprint interval training (SIT) workout is designed to help you build power, improve conditioning, and burn fat through short, all-out efforts.
Unlike traditional HIIT, this style focuses on maximum intensity with full recovery—so you can train harder, preserve muscle, and support long-term metabolic health.
👉 This is not nonstop cardio.
This is intentional, high-quality effort when it counts.
🔥 WHAT TO EXPECT
✔️ Sprint interval training (SIT)
✔️ Short, explosive work periods
✔️ Full recovery between efforts
✔️ Focus on power, speed, and output
💪 WORKOUT STRUCTURE
• 30 sec ALL OUT effort
• 1 min full recovery
• 8 total rounds
💪 WHAT THIS BUILDS
• Cardiovascular fitness
• Fat-burning efficiency
• Muscle preservation and power
• Speed and athletic performance
🏋️ EQUIPMENT
• Mat
• Your amazing body
🔥 TODAY’S MOVES
• Squat Jump
• Thrusters
• Drop Squat
• Burpee
💡 WHY THIS WORKS
Sprint interval training is a highly effective way to:
✔️ Improve fitness without long workouts
✔️ Support fat loss without excessive volume
✔️ Maintain strength and power
⚡ REMINDERS
• Go all out during work intervals
• Fully recover between rounds
• Focus on quality over quantity
Short bursts. Full effort. Real results.
Train smarter—not longer 💪
👋JOIN ME IN MY APP Yearly Subscription Save $15 NOW: YT15OFF my.playbookapp.io/michelle-briehler/checkout?promo=YT15OFF
⭐ Want workouts designed to get serious results?
Join me inside my fitness app where you’ll find guided programs, exclusive workouts, and progress tracking to help you stay consistent.
You can try the app FREE for 7 days my.playbookapp.io/michelle-briehler
😉Not ready for the app yet?
You can also join my YouTube Membership, where I drop new workouts regularly and members get access to even more workouts.
👉 Become a Member youtube.com/c/MichelleBriehler/join
🗓️ GET WEEKLY WORKOUT CALENDARS
Sign up for my newsletter to get your FREE workout calendar and wellness tips:
👉 Subscribe Here michellebriehler.com/#
📲 STAY CONNECTED
🔔 Subscribe for new workouts every week: youtube.com/@MichelleBriehler
📸 Instagram: instagram.com/michellebriehler
📘 Facebook: facebook.com/MichelleBriehler.FIT
🎵 TikTok: tiktok.com/@michellebriehler
🌐 Website: tiktok.com/@michellebriehler
🛍 FAVORITES & RECOMMENDED GEAR
💬 My Amazon Storefront: amazon.com/shop/michellebriehler?ref_=cm_sw_r_cp_ud_aipsfshop_aipsfmichellebriehler_75YS49N9GH6A93ZWQW3T
🧡 Thank You!
Every workout you complete, every comment you leave, and every share truly helps this community grow. Your support means the world—let’s keep moving forward, together!
With strength and grace,
Michelle
DISCLAIMER:
Always consult your physician before starting any fitness program. All content on this channel is for informational purposes only and performed at your own risk. Michelle Briehler is not liable for any injury or harm sustained while participating.
AFFILIATE NOTICE:
Some of the links above are affiliate links. If you purchase through them, I may receive a small commission—at no extra cost to you. Thank you for supporting free content and helping keep these workouts going! 🧡
00:00 Intro
00:51 Warm Up
06:20 SIT Sprint Interval Training
17:55 Stretch
This 15-minute sprint interval training (SIT) workout is designed to help you build power, improve conditioning, and burn fat through short, all-out efforts.
Unlike traditional HIIT, this style focuses on maximum intensity with full recovery—so you can train harder, preserve muscle, and support long-term metabolic health.
👉 This is not nonstop cardio.
This is intentional, high-quality effort when it counts.
🔥 WHAT TO EXPECT
✔️ Sprint interval training (SIT)
✔️ Short, explosive work periods
✔️ Full recovery between efforts
✔️ Focus on power, speed, and output
💪 WORKOUT STRUCTURE
• 30 sec ALL OUT effort
• 1 min full recovery
• 8 total rounds
💪 WHAT THIS BUILDS
• Cardiovascular fitness
• Fat-burning efficiency
• Muscle preservation and power
• Speed and athletic performance
🏋️ EQUIPMENT
• Mat
• Your amazing body
🔥 TODAY’S MOVES
• Squat Jump
• Thrusters
• Drop Squat
• Burpee
💡 WHY THIS WORKS
Sprint interval training is a highly effective way to:
✔️ Improve fitness without long workouts
✔️ Support fat loss without excessive volume
✔️ Maintain strength and power
⚡ REMINDERS
• Go all out during work intervals
• Fully recover between rounds
• Focus on quality over quantity
Short bursts. Full effort. Real results.
Train smarter—not longer 💪
👋JOIN ME IN MY APP Yearly Subscription Save $15 NOW: YT15OFF my.playbookapp.io/michelle-briehler/checkout?promo=YT15OFF
⭐ Want workouts designed to get serious results?
Join me inside my fitness app where you’ll find guided programs, exclusive workouts, and progress tracking to help you stay consistent.
You can try the app FREE for 7 days my.playbookapp.io/michelle-briehler
😉Not ready for the app yet?
You can also join my YouTube Membership, where I drop new workouts regularly and members get access to even more workouts.
👉 Become a Member youtube.com/c/MichelleBriehler/join
🗓️ GET WEEKLY WORKOUT CALENDARS
Sign up for my newsletter to get your FREE workout calendar and wellness tips:
👉 Subscribe Here michellebriehler.com/#
📲 STAY CONNECTED
🔔 Subscribe for new workouts every week: youtube.com/@MichelleBriehler
📸 Instagram: instagram.com/michellebriehler
📘 Facebook: facebook.com/MichelleBriehler.FIT
🎵 TikTok: tiktok.com/@michellebriehler
🌐 Website: tiktok.com/@michellebriehler
🛍 FAVORITES & RECOMMENDED GEAR
💬 My Amazon Storefront: amazon.com/shop/michellebriehler?ref_=cm_sw_r_cp_ud_aipsfshop_aipsfmichellebriehler_75YS49N9GH6A93ZWQW3T
🧡 Thank You!
Every workout you complete, every comment you leave, and every share truly helps this community grow. Your support means the world—let’s keep moving forward, together!
With strength and grace,
Michelle
DISCLAIMER:
Always consult your physician before starting any fitness program. All content on this channel is for informational purposes only and performed at your own risk. Michelle Briehler is not liable for any injury or harm sustained while participating.
AFFILIATE NOTICE:
Some of the links above are affiliate links. If you purchase through them, I may receive a small commission—at no extra cost to you. Thank you for supporting free content and helping keep these workouts going! 🧡
00:00 Intro
00:51 Warm Up
06:20 SIT Sprint Interval Training
17:55 Stretch
