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At home, in the office, the park or anywhere else... absolutely no equipment needed! No excuses!

This video shows an off-court Badminton Footwork Interval Training/Workout for speed endurance. You should really try to go full speed for the 10 seconds of exercise Time. You could also cut down the exercise interval to 7 seconds, but make sure to keep the rest time at 10 seconds.

There's no one legged exercises, because that would only slow you down. This workout will train your speed endurance in a very effective way and it only takes five minutes (plus ten seconds if you really do the last exercise).
Due to this aim, this workout should be done separately or at the beginning of the training shortly after the full warm-up.

After doing this HIT/HIIT workout a few times, you'll know what the quote of the day is about.

You have more than five minutes to share and want to work on your stamina, have a look at this workout:
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