Life in Balance: Amit Chaudhary’s Blog
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From Outside online and the Book Ready, Set, Go! Synergy Fitness, by Phil Campbell.

SPRINT 8, A 20-MINUTE WORKOUT:
After a three-minute warm-up, start a series of eight 30-second intervals. Prep your muscles for the pace with the first three, then push yourself as hard as possible through the rest. Between each sprint, slow to an easy pace for 90 seconds, to fully recover for the next one. Finish with a couple minutes of easy work.
For the best results, do a series every other day so your body has time off.
If you don’t currently have an exercise routine, Campbell suggests you start with at least three weeks of moderate sprints to strengthen your joints’ connective tissue and to prep the muscles for full-bore exertion.

Tip:
“If you can keep charging past 30 seconds, you aren’t trying hard enough,” says Sprint 8 creator Phil Campbell.

Result:
Doubled his maximum bench press from 135 to 280 pounds, cut two seconds off his 100-yard-dash time, lost 40 pounds, and shed six inches from his waistline—all in just over a year. LDL cholesterol level dropped 60 points on Campbell’s Sprint8 program.

Original article
High-Intensity Training aka Sprint 8 | Outside Online