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Stadium HIIT Workout

Stadium HIIT Workout

Alternative names I considered for this workout . . . “90 Aisles of Pain” and “Death by Intervals.”

This workout is consistently difficult. It never gets easier. You just learn what your pain threshold is before your legs completely give up and you’re gasping for air.

But just like anything else, the more you run stadiums, the better you become at it. Then it’s time to raise the stakes. In Florida, add in 93-degree weather plus 90 percent humidity, and you’re in for complete exhaustion because when you gasp for air, it’s hot, thick and humid.

Fun times.

So have I convinced you to try my Stadium HIIT Workout below yet? If it’s good enough for Tim Tebow, it’s good enough for me. 🙂

Stadium HIIT Workout from Hungry Gator Gal

Note: I usually warm up for this particular workout by running one lap around the stadium or completing this Stadium Workout Warm-up. Don’t forget to stretch afterward too.

Fun facts: I ran up/down every step in Ben Hill Griffin Stadium (a.k.a. The Swamp) in 2013 as a senior in college, and my calves felt like they were on fire for three days afterward. But despite the torture, the Swamp is my favorite place to workout, and running stadiums is my favorite workout of all time.


  1. Do you ever workout in a stadium?
  2. What’s your favorite way to complete HIIT? Cycle? Running? Running stairs? Etc.
  3. What’s your favorite workout of all time?


More About HIIT Workouts:

What Is the Best HIIT Workout?

3 Quick HIIT Workouts for Beginners 

HIIT Workout: What It Is and Why It Works

Related HGG Posts:

Stadium Strength Circuits Workout 

Quick Cardio Tabata Sets

Quick Cardio Tabata Sets from Hungry Gator Gal

26-Minute Boredom Busting Treadmill Workout

26-Minute Boredom-Busting Treadmill Workout from Hungry Gator Gal

10 Things I’ve Learned as a New Runner

10 Things I’ve Learned as a New Runner

New to running? Me too! Here’s what I’ve learned in my first six weeks of truly pursuing my goal of becoming a “runner.”

10 Things I've Learned as a New Runner from Hungry Gator Gal

1. Check your form!

Go to a running store or find a running coach who will videotape you while you’re running to check your form. I went to Fit2Run in Gainesville and completed an assessment for FREE. Other stores also offer the service at little or no cost.

I discovered I’m a heel striker during the assessment, so I’ve been walking around on the balls of my feet and my toes for weeks to change the way I walk and run. My calves hurt like hell, but I don’t feel pain in my shins anymore. I did a simple search online and found these tips on running form.

2. Buy new running shoes, if necessary. 

Women's Nike Zoom Pegasus 31 Shoes on Hungry Gator Gal

Photo by Brianna Kolota

If you receive an running assessment, the store associate will likely tell you what type of runner you are (i.e. under pronator, over pronator, neutral). The associate will then suggest specific brands and types of shoes that fit your stride.

Trust me when I say that the correct shoes will prevent injuries. I’m a neutral runner and recently bought the pair of Nike Women’s Zoom Pegasus 31s you can see above (affiliate link!), which make it feel like I’m running on clouds, no joke.

No shin splints = a happy Brianna.

For my male readers, check out the same pair of Nike shoes below, which my brother bought in a different color. Each pair cost about $100.

Men's Nike Zoom Pegasus 31 Shoes on Hungry Gator Gal

Photo by Brianna Kolota


Nalgene Wide Mouth 32-Ounce Water Bottle on Hungry Gator Gal

Photo by Brianna Kolota

Drink water all day, every day. Keep a water bottle at your side at all times. Challenge yourself to drink a liter every 60-90 minutes. I drink at least four full bottles of water from my Nalgene water bottle every day and often more. That’s 128 ounces or nearly 4 liters for you math wizards.

Hydrating properly before and after a run is especially important if you live in a more humid climate like Florida, even if you run in the mornings when it’s not as hot outside.

How do you know if you’re drinking enough water? Let me show you this lovely pee color chart . . .

4. Mind over matter.


The struggle is real . . . but, it’s more mental than physical.

I had never run more than 2 miles without stopping prior to joining the Army ROTC program. Now, I regularly run 4 miles at a decent pace without stopping. I’m not the fastest of the bunch, but I push my personal limits with each run.

To ensure I don’t give up, I usually pick a mantra and repeat it to keep myself going. I can’t wear headphones or listen to music when I’m working out for ROTC, so I usually repeat something like, “The faster you run, the faster it’s done!”

5. Make “pre-hab” a priority.


Photo by Brianna Kolota

Do dynamic stretches before running and static stretches afterward. Go to yoga at least once a week. Foam roll. In other words, do something now to save yourself from an injury, subsequent rehabilitation and time off from all exercise.

Here’s my favorite warm-up, the ultimate static stretch for hip flexors and quads, and my favorite  yoga stretches.

6. Don’t forget about strength training.

If you run, run, run all the time without taking time to build muscle, you won’t become stronger or faster. Aside from running with ROTC, I complete two strictly strength workouts on my own each week.

I’ve been digging “One-Set-to-Failure” workouts lately because they’re challenging and time-efficient.

7. You are what you eat.

Cajun Turkey Lettuce Wraps photo by Brianna Kolota

If you eat crap prior to a run, you’ll probably feel like crap. In other words, put down the fried foods, pizza, candy, etc. and go eat your veggies and lean meat.

And even if you eat relatively healthy, make sure you’re not eating too much fat. More than once, I’ve made the mistake of eating too much “good” fat (i.e. nuts, avocados) the night before a cardio-intense 5:30 or 6 a.m. workout. And guess what? I was as slow as molasses.

You can eat fat before a run. It’s your choice. However, I realized I need more carbs, less fat, and a moderate amount of protein to perform my best. If I have a physical training test in the morning, I like to do a moderate “carb load” at dinner the night before with fruit, starchy veggies and occasionally some whole-wheat cereal, pasta, bread or crackers.

8. Track your progress.

Photo by Brianna Kolota

I bought this $15-Casio watch at Walmart to time my runs. It’s the cheapest watch I’ve ever bought, but I LOVE it. It’s waterproof, easy-to-operate and has a 24-hour clock for military time.

P.S. Here’s a similar Casio watch you can buy on Amazon (affiliate link!).

9. Don’t think every run has to be better than your last.

Some days you might not be “feeling it.” Don’t give up and go home on those days, but make the most of what you can do if you’re not in the “running groove.”

Case in point: I could tell during the first lap of my first Army Physical Fitness Test this semester that it wasn’t going to be my best run. My legs were stiff. My hips were tight. I didn’t get enough sleep the night before. I was nervous. But you know what? I made the most of it and told myself the next test would be better.

10. REST.

I couldn’t resist the seal photo. . .

First, sleep at least 7 hours every night. And if you can’t sleep for at least 7 hours, try modifying your sleep schedule. You don’t want to feel exhausted before you even start running.

Secondly, take FULL days off. Don’t run every day and overdo it. This concept sounds easy, but it’s easy to forget if you like to exercise.

The amount of time you need to recover is personal. I typically take two or three days off from all strenuous physical activity each week. I also have one day where I walk a lot and/or practice yoga.

When you take rest days, enjoy them. Be productive. I usually knock out a bunch of homework on rest days and sometimes even sit on my butt for a few hours to watch “JAG” or “How to Get Away with Murder.” I thoroughly enjoy the laziness, and you should too.

Side notes:

  1. Yes, I hope to join Army JAG after law school; and 
  2. “How to Get Away with Murder” is incredibly unrealistic in terms of what I’ve experienced in law school, especially in my criminal law class. 


    Photo by Brianna Kolota

    After six weeks, I can say I still don’t love running. If given the choice, I prefer to cycle, hike, interval train without running, etc. However, becoming a better runner currently tops my “fitness bucket list” in terms of ways I want to keep challenging myself physically and mentally.

    So if you’re new to running like me, please don’t give up! Learn from my tips and mistakes. That’s why I’m sharing them. Secondly, if you’re a seasoned runner, please offer your advice by leaving a comment on this post. Sharing = knowledge.

    Also feel free to email me at or reach out to me on Facebook, Twitter or Google +  if you have questions about running or anything really. I LOVE talking with readers.

    Thanks for reading, and have a great day! 🙂

    Related HGG Posts:

    Tips for Setting Realistic Fitness Goals

    This Hungry Gator Gal’s Post-Grad Plans

    Photo by Brianna Kolota

    Best Treadmill Workout for Killer Legs

    5-4-3-2-1 Total Body Blast Workout (strength, cardio and stretching)

    5-4-3-2-1 Total Body Blast Workout (strength, cardio and stretching)

    This red, white and blue workout is my attempt at making exercise patriotic in honor of America’s birthday this week. 
    5-4-3-2-1 Total Body Blast Workout from Hungry Gator Gal (strength, cardio and stretching)

    Can you see the firework bursting in the background? It’s how your muscles will feel (i.e. ready to burst) after doing strength training, cardio and stretching in under an hour.

    ‘Murica. 😉


    1. How are you celebrating the Fourth of July?
    2. Do you work out on holidays? (I typically take the day off to spend time with family and friends.)

    Related HGG Posts:

    5-4-3-2-1 Lower Body Blast Workout

    5-4-3-2-1 Lower Body Blast Workout from

    Total Body Burnout Circuit Workout

    Total Body Burnout Circuit Workout from Hungry Gator Gal

    Total Body Superset Workout

    Quick Cardio Tabata Sets

    Quick Cardio Tabata Sets

    I’ll be the first to tell you I’m no cardio queen (a.k.a. you’ll NEVER find me trudging away on an elliptical for an hour.)

    Take a look at my weekly workout page and you’ll see I much prefer strength training. I lift at least three days per week. Sometimes I even count lifting as cardio . . .



    Rather than torture myself with long runs, I stick to quick and efficient cardio workouts like HIIT or the tabata sets you’ll find below.

    If I’m not doing strength training circuits that include cardio, I’ll complete a workout like this one before or afterward.

    Quick Cardio Tabata Sets from Hungry Gator Gal

    Video demonstrations:

    Although I’m not a huge fan of aerobic exercise, I know it’s important, which is why I took the time to find types of cardio I love, including tabata sets. The variety of exercises you cram into a short period of time make tabata workouts far from boring.

    In addition to the pace, this 16-minute workout and most tabata sets don’t require ANY equipment. In other words, you could wake up, hop out of bed and do this workout in your pajamas. You’ll be DONE with cardio for the day before you’re even awake.

    Sounds like a good deal to me. Let me know if you give it a try! 🙂

    P.S. I’m linking up with Katie of “Katie Did What” for Healthy Habits this week. Learn how other bloggers lead healthy lifestyles by visiting this post on Katie’s blog.


    1. Which do you prefer: strength training or cardio?
    2. What is your favorite type of cardio? <— I also like cycle/spin classes!
    3. How many cardio sessions do you typically complete in a week?

    Related HGG Posts:

    Best Treadmill Workouts for Killer Legs

    Get sweaty! Walk The Hills Workout via @Annette Perkins-FitnessPerks
    Best Indoor Cycle/Spin Workouts

    Total Body Superset Workout

    Total Body Superset Workout

    I’m pretty sure I’m an anomaly when it comes to most women. Given the choice between cardio and weight lifitng and I’ll pick lifting EVERY time.

    Maybe it’s the challenge. Maybe it’s because I have thunder thighs that make squats and deadlifts fun. I don’t know.

    I enjoy cycle and interval training in the sense that I feel great afterward, but I’m definitely no cardio queen.

    Don't put me down for cardio shirt from Look Human


    Let’s just say it’s a mental struggle to get myself pumped up for cardio. I’ve just been digging heavy supersets lately. Who’s with me?

    I walked into Southwest Recreation Center without a real plan Monday but ended up completing two short, intense workouts. I started with the Crossfit-style cardio circuit below. I completed as many rounds as possible in 15 minutes.

    • Kettlebell swings – 15 reps
    • Mountain climbers – 30 reps each side (60 total)
    • Medicine ball slams – 15 reps
    • 500-meter row

    I found the workout on Muscle & Strength. It was a good one!

    Afterward, I ventured into the strength and conditioning room for my favorite activity as of late: heavy lifting. I completed the following total body superset workout in about 30 minutes.

    Videos demonstrations:

    I paired the workout with my Winter Workout Jams playlist and left the gym feeling sweaty and accomplished.

    Let me know if you try the superset workout or the Crossfit-style circuit. I’d love to hear what you think! 🙂


    1. Your choice: cardio or weight training?

    Related HGG Posts:

    Winter Workout Jams Playlist

    Fall Workout Jams

    Burnin’ Arms and Legs Circuit Workout

    Burnin' Arms and Legs Circuit Workout from Hungry Gator Gal