hiit-workoout-at-home-with-pt-roz-purcell-session-4

Training

HIIT Workout at Home with PT Roz Purcell (Session 4)

Racing into the fourth week of our exclusive #NoFunStandingStill AT HOME sessions, PT Roz Purcell is back to guide you through her gruelling HIIT workout for runners.

Get ready to hit the ground running… this ultra-high intensity workout is designed specifically to help runners maintain their fitness levels at home. With brutal intervals of all-out effort, this session gets your heart racing while focusing on building strength, power and endurance for better overall performance and technique.

If you missed them, you can still catch up on the first three sessions: Session 1Session 2 and Session 3.

TIME: 15 MINUTES

BENEFITS

  • A high intensity workout that gets the heart rate up to help you maintain base fitness

  • Focuses on building strength in key areas for stronger, faster running

  • Running specific movements to help improve form and technique

  • Suitable for all abilities

HOME HIIT WORKOUT FOR RUNNERS

WARM UP: 5 MINUTES

  1. Cat Cow Stretches x 12 – Stretches, lengthens and gently wakes up the spine.
  2. Glute Bridge Single Leg Raises x 10 – Activates glutes and helps prep the muscles around them while engaging core.
  3. Air Squats x 8 – Boosts blood flow to and activates the muscles in lower legs.
  4. Ankle Roll Outs x 8 – Activates and warms up the muscles helping to prevent injury.
  5. Calf Raises x 12 – Activates, stretches and warms up the calf muscles, helping to reduce tightness.
  6. Skips and Jacks x 30 seconds each – Warms up lower legs and raises heart rate.

MAIN WORKOUT: 15 MINUTES

  • 4 key movements

  • 35 seconds on

  • 10 seconds off to transition to next movement

  • 5 x rounds with no breaks

  1. Half Burpee with 180 Degree Turn: – Full body conditioning, particularly the abdominals, quads, hamstrings and glutes. Helps strengthen lower back and build explosive power.
  2. Plank Touches: – Targets core, and helps strengthen shoulders and chest for better form and more powerful running.
  3. High Knee Drives with Elbow Touch: – Works the calves, thighs, glutes and core, helps boost running form, knee drive and power.
  4. Russian Twist: – Targets core and stabilising muscles for runners. You can add resistance by using a weight.

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.

Welcome

Welcome to the SportsShoes Training Hub! We’ve teamed up with athletes and experts to bring you the very best advice on how to maximise your workouts and achieve your best results.

Read More

Home

Share this

Featured articles

View All

run-faster-and-stronger-with-interval-training
Run
Advice
Run Faster and Stronger with Interval Training

Train fast to race fast! Interval training is a great way to improve your overall speed and endurance.

Run Faster and Stronger with Interval Training
Trustpilot

Sign up for our newsletter

Get exclusive news and offers

By signing up you consent to receive updates by email about our latest new releases and our best special offers. We will never share your personal information with third parties for their marketing purposes and you can unsubscribe at any time. For more information please see our privacy statement.

Chat

Contact Us
EN flag

Change

Order Info

Copyright © 2024 B-sporting Limited | All Rights Reserved.

VISA Debit
VISA
Sofort
MasterCard
Google Pay
American Express
Giro Pay
PayPal
Apple Pay
Klarna