Required to complete: Do the indicated number of sprints (spread across the day if you like). To do a sprint, just go all out for as long as you can keep it up.

Sprinting occasionally is an integral part of a natural exercise regime. Getting your heart rate up to its maximum helps you maintain a healthy heart and lungs. It also helps regulate your hormonal balance. It doesn’t take much time and gives you a great rush. In short, sprinting is a great way to boost your health.

To do a sprint, do some warmup first (like walking for 10-15 minutes). Then find a quiet bit of road and just start running. Run as fast as you can, then try to keep that up until you run out of breath. Then gradually slow and keep walking while you catch your breath. Enjoy the wonderful out-of-breath feeling this gives you.

If running sprints give you trouble (because of the strain they can put on your back and your legs), replace them by less impacting sprints (like cycling or skating). The rules for a cycling or skating sprint are exactly the same. Find a nice long piece of straight road and just go as fast as you can for as long as you can keep it up.

You can easily combine sprinting with a walking activity. Just do one or more all out sprints during your daily walk. We recommend you do your first sprint after you’ve walked for at least 15 minutes, so you’ve done a decent amount of moderate exercise first.

Alternative exercises
Any exercise that is explosive or uses many short bursts of energy can be a substitute for sprinting.

Below are some suggestions for alternative exercises. Doing these for the indicated time earns you a reward.