HIIT Sandbag Workout

After making your sandbag from my previous post here, we can now put it to use. Sandbags don’t have to be just for strength. Through high intensity interval training (HIIT) you can incorporate endurance too. It is a great way to work both energy systems, aerobic and anaerobic.


During HIIT, you switch between high intensity intervals and low or moderate intensity intervals. You get your heart rate up quickly and easily maintain it. Cardio and strength exercises can be included into a HIIT workout. The workout below is mostly cardio, but the sandbag adds a strength component.

The Workout

For this workout you will need to find a hill that you can run up for 1-2 minutes continuously. If you use a treadmill, set the incline to 5-10%. Whatever is best for you.


-Jog at 50% for 5 minutes

-Arm circles forwards and backwards, 10 times each

Main workout:

-Run 1-2 minutes

-Rest half the time you ran

-Sprint with sandbag 30 sec – 1 minute

-Rest half the time you sprinted


This is just one HIIT workout you can incorporate into your routine. I find this workout to be a great way to train for the sandbag carry and hill climbs during Spartan Races. Also, you can switch this workout up by sprinting with no sandbag and running with one. Just make sure to change the time durations for each too. Either way it is a great way to improve on the sandbag carry. I hope it works well for you!!


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