HIIT for 15 minutes at Stovall Park.

*Just a little note so that I don't forget...

You need to load with creatine. It's taken in five servings (25 g, with 5 g each) for the first five days. One serving should be taken with water before breakfast, the other with your post-workout shake, and the remaining three at your choosing. Be sure to spoon it in your mouth and wash it down with water, rather than mixing it in.

After you've loaded with creatine, you enter the maintenance phase. You'll take it twice on workout days thereafter: once in the morning with water, and another with your post-workout shake. On non-lifting days, you'll only take it with breakfast.