we have a median set up around my block and I set up a cirquit so its like my own mini track. Ran on the grass because concrete sucks ass for running. Its equivalent to one city block and I have it set up so I jog for a good portion sprint then jog again and then one last sprint then I walk a part of it and start over. Did it for about 20 mins im gassed Sorta got the idea from one of the mma mags. Any one do something similar.