What muscles does the Running Intervals work?

Mainly the calves, glutes and quads. It also works the abs and hamstrings.

What equipment do you need for the Running Intervals?

None. It is a bodyweight exercise.

GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Arc Trainer.

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Repeated fast running bouts with recovery between them, run well above the pace you could hold continuously.

Warm up with easy running until breathing has lifted and the legs feel loose.
Set a target work duration and a matching recovery duration before you start the first bout.
Accelerate into the work bout and settle at a pace you can only hold for the planned interval.
Run tall with a quick cadence, driving the hips forward and swinging the arms straight back and forward.
Ease down into the recovery and keep jogging or walking rather than stopping in place.
Repeat the work and recovery pairs for the planned number of repetitions, then jog easy to finish.

Starting the first repetition far too fast, which makes every later bout slower than the first.
Cutting the recovery short, which turns a set of quality intervals into one long moderate grind.
Running every session as intervals, which stalls progress because easy aerobic volume also has to be built.
Skipping the warm-up, which puts calves and hamstrings under near-maximal load from cold.

What muscles does the Running Intervals work?: Mainly the calves, glutes and quads. It also works the abs and hamstrings.
What equipment do you need for the Running Intervals?: None. It is a bodyweight exercise.
Is the Running Intervals good for beginners?: GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Arc Trainer.