Here we go then - you'll need a watch with a second hand by the way. Make sure you're nice and warmed up as sprinting asks quite a lot from your body in a short space of time.
8 second sprint
12 second rest
Repeat for 10 minutes
The idea is the sprints are 'all out' and the rest is an active recovery - i.e. walking not standing still. If you want to get the most out of the workout then follow those easy guidelines and push through to the end - it's only 30 repetitions.......
Once you're done make sure to have a nice cool down and stretch off or you'll be feeling it the next few days. Also, if you really want to maximise results then complete this a few times a week for a few weeks - you'll see big differences!
Let me know how you get on in the comments section.