As runners, we crave cardio—we love that heart-pumping, lung-burning feeling. But we also need to include strength work in our training to help prevent injury, run stronger, and build speed.
When a workout can strengthen all the major muscles in your body and get your heart rate up, that’s the real sweet spot. That’s why Noam Tamir, C.S.C.S., certified trainer and founder of TS Fitness in New York City, created a 20-minute at-home HIIT workout that checks off both of those boxes.
This circuit is great for runners because it’s a full-body workout that focuses on core strength, according to Tamir, which you need for balance, stability, and injury-prevention on a run.
You’ll also build strength in your legs, back, and arms, which translates to more power and speed.
How to do it: Perform each set of exercises 3 times through for the allotted amount of time, taking 15 seconds of rest between each exercise, and 1 minute of rest between each set.
- Set 1: Squat to Alternating Reverse Lunge for 30 seconds and Hollow Body Rock With Knee to Elbow for 20 seconds on each side.
- Set 2: Lateral Bear Crawl for 30 seconds and Prone Bodyweight Hamstring Curl for 30 seconds.
- Set 3: Superman Hold With Underhand Pull-Down for 30 seconds and Lateral Body Saw for 20 seconds on each side.
Squat to alternating reverse lunge
Stand with feet just wider than shoulder-width apart, toes turned slightly out, and hands clasped in front of chest. Send hips back and bend knees to drop down to a squat position. Straighten legs to return to standing, keeping chest lifted and back straight. Immediately step right foot straight back and bend knees to 90 degrees to drop down to a lunge position. Push through left heel to return to standing, then immediately step left foot straight back and bend knees to 90 degrees to drop down to a lunge position. That’s 1 rep. Repeat as fast as possible.
Hollow body rock with knee to elbow
Lie faceup on a mat with legs straight, feet lifted, and toes pointed forward. Bending right elbow and place right palm over ear. Draw right knee to meet right elbow. Keep left leg straight and left arm down at your side. Engage core—think belly button to spine—while pressing your lower back into the mat, and looking straight ahead. Rock back without changing body position. Focus on maintaining the braced core as your rock forward to return to starting position. Repeat, then switch sides, so that your left elbow and left knee meet.
Lateral bear crawl
Start on your hands and knees. Keeping your back flat, use your core to lift your knees off the ground a few inches. Step hands and feet to the left twice, then step hands and feet to the right twice. Repeat.
Prone bodyweight hamstring curl
Lie facedown on a mat with feet hip-width apart. Engage glutes to lift knees off the ground a few inches. Bend both knees to pull heels toward glutes, squeezing glutes and hamstrings the whole time. Pause for a moment. Return to starting position, making sure you’re still squeezing glutes and hamstrings. Repeat.
Superman hold with underhand pull-down
Lie facedown on a mat, arms fully extended in front of you, palms up. Squeeze your glutes and simultaneously lift arms, legs, and chest off the floor. Bend both elbows, pulling hands down past your ears, while actively using your lats to pull down your shoulders. Pause for a moment, then return arms back to their starting position. Repeat.
Lateral body saw
Start in forearm plank position. Shift most of your weight to your left side by turning your hips to the left. Rock backward onto your heels, then rock forward onto your toes. Repeat, then switch to right side.
Like this article? Sign up to our newsletter to get more articles like this delivered straight to your inbox.
