Full Body HIIT Workout for Runners

Get ready to get on the move as Barry’s Bootcamp trainer Harrison Sellers returns with his full body HIIT workout for runners in our latest #NoFunStandingStill AT HOME session.

This hardcore, running-specific HIIT workout uses bodyweight to focus on strengthening the lower body, building single leg stability and on key areas for runners to boost power and performance. With a Tabata-focused main workout, you’ll also take on the plank challenge and a brutal 4 minute finisher all designed to make you a better, stronger runner.

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Time: 45 minutes

Benefits:

• Running specific exercises focusing on all over body strength and power

• Tabata focused main workout to get your heart racing and fire up your metabolism

• Full explanation of all the exercises

• Comprehensive full body conditioning

• No equipment needed

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Workout Summary

Warm Up

Mobility Phase

• Cat Camel

• Thoracic Rotation

• Hip opener

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Dynamic Phase

• Stiff Legs on the Spot

• High Knees

• Hamstring Swings

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Main Workout (Tabata Training)

2 circuits

3 exercises in each circuit repeated 3 times

40 seconds on and 20 seconds off

2 rounds of each circuit – 9 minutes total

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Circuit 1

1. Pulse Lunge with Switch
2. Single Leg Glute Bridge
3. Alternate Narrow and Wide Squats

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Circuit 2

1. Plank with Leg Pulse
2. Scorpion Kick
3. Reverse Lunge with Lift

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5 Minute Plank Challenge

• 2 minutes high plank hold

• If you break the plank, go to burpees for the rest of the two minutes

• 30 second rest

• High Plank Hold

• 1 minute

• 30 seconds rest

• 30 seconds High Plank Hold

• 30 seconds Mountain Climbers

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4 Minute Finisher

• 3 x exercises

• 30 seconds of each exercise

• 30 second break

• 2 minute circuit of exercises back to back (see below for numbers)

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1. Mountain Climbers x 12
2. Squat Jacks x 6
3. Chest to Floor Burpees x 3

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Cool Down

Stretch and relax to finish

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Looking for some training tips and advice? Then head over to our Training category where our athletes and experts explain everything you need to know.