Welcome to the latest instalment of our running workout of the week series! This week, we’re focusing on a cardio-boosting HIIT circuit that’s sure to get your heart rate up and leave you feeling sweaty and satisfied.
As always, be sure to warm up before starting this workout by jogging or marching in place for a few minutes. Then, get ready to work!
For this circuit, you’ll be performing as many reps as possible of the moves listed on the right in 30 seconds, resting for 10 seconds between each. After you’ve completed all 5 exercises, rest for 1 minute before repeating the entire circuit again. Complete 4 rounds total.
Once you master this circuit, you can add 10 seconds of work to each exercise until you reach 60 seconds total to really challenge yourself and improve your VO2 max.
Here are the exercises you’ll be doing:
Jump Squat: Start in a standing position with your feet shoulder-width apart. Lower into a squat, then explosively jump up, driving your arms up overhead. Land softly and immediately lower back into a squat to prepare for your next jump.
Mountain Climber: Start in a push-up position with your hands shoulder-width apart and your feet together. Engage your core and bring your right knee toward your chest, then quickly switch and bring your left knee toward your chest. Continue alternating as quickly as you can.
High Knees: Start standing with your feet shoulder-width apart. Bring your right knee up toward your chest, then quickly switch and bring your left knee up. Continue alternating as quickly as you can, driving your knees up high.
Burpee: Start standing with your feet shoulder-width apart. Lower into a squat, then place your hands on the ground in front of you and kick your feet back into a push-up position. Quickly lower your chest to the ground, then press back up and jump your feet back to your hands. Stand up and jump up, reaching your arms overhead.
Alternating Plyo Lunge: Start standing with your feet shoulder-width apart. Step your right leg forward and lower into a lunge, then explosively jump up, switching legs in mid-air and landing in a lunge with your left leg forward. Immediately jump up and switch legs again, continuing to alternate as quickly as you can.
That’s it! Remember to focus on quality over quantity – make sure your form is on point and that you’re really challenging yourself – and have fun!