Warning: I was sore for 4 days after this workout.  The good kind  of sore, but walking downstairs was a challenge, nonetheless.
What you need: You, your running or walking shoes, somewhere to sprint (I did the workout on the Rotary Trail by the Vedder River), an interval timer or stop watch, and the confidence to not care when people look at you funny.
Warm up:
Easy run 5 minutes (or more if you like)
Workout:
30 seconds ‘bunny hops’ forward.
30 seconds hard… like you’re a kid playing tag and someone is right on your tail!
30 seconds recovery (walk or easy run)
10 rounds.
Total 15 minutes.
Warm down:
Easy run 5 minutes.
Stretch.
How to do a bunny hop:
Start in squat position. Jump forward as far as you can, landing in a squat position. Repeat. The deeper you land, the harder you work. The quicker you start the next bunny hop, the better the burn. OUCH!
If you are at all concerned about looking stupid, check out this guy.
I’m pretty sure there is nothing sexy about hopping down the trail.  I’m pretty sure I didn’t look like a bunny either.  I do, however, feel sexy when I take care of myself.
Enjoy the burn!
-Tanja