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HIIT Workout for Runners

Improve your cardio capacity while working your core and lower body at the same time

Most people have a love/hate relationship with high-intensity interval training, otherwise known as HIIT workouts. Even though HIIT circuits are tough and intense, you really can't argue with the results—not only are HIIT workouts a great way to boost your anaerobic capacity (which can translate into speedier run times), but also can help build your strength and power in your legs with pylometric movements. Also a plus: HIIT workouts are short in duration (they shouldn't be longer than 20-30 minutes), which makes them an effective way to get a workout in when you're short on time.
If you're a runner looking for a workout to help build strength, power and anaerobic capacity, fit this total-body 20-minute HIIT workout in one day a week as part of your training. All you’ll need for equipment is a yoga mat and a beep timer or interval app for your phone you can set to go off at 30-second intervals.

HIIT workout for runners

Start with a warm up of five sun salutations
Sun salutations are a great way to warm up every major muscle group in the body while deepen your breath, encouraging you to take in as much oxygen as you can before you start your HIIT workout. For step-by-step instructions on how to do a sun salutation, watch this video.

After your sun salutations, you can jump into your HIIT workout. Do all exercises listed below for 30 seconds in each set three times through before moving to the next set, resting for 30 seconds in between each set. Start each set at a slower pace, speeding up faster for your next set and going as hard as you can for the last set before taking a recovery break and moving on to the next set of exercises. Though you might be tempted to power through, it’s important to take those 30 second breaks in between sets to let your heart rate recover. Also, if you are a beginner exerciser, have had a past knee injury or are postpartum, please check with your doctor before starting a HIIT program (or any exercise program for that matter).
 
Set 1
High knees (30 seconds)
Jumping jacks (30 seconds)
Butt kicks (30 seconds)
Squat jumps (30 seconds)
 
30-second rest
 
Set 2
Switch kicks (30 seconds)
Mountain climbers from floor (30 seconds)
Burpees (30 seconds)
Lunge jumps (30 seconds)
 
30-second rest
 
Set 3
Frog jumps (30 seconds)
Jog in place (30 seconds)
Plank with alternating air punches (30 seconds)
 
30-second rest
 
Take 5-10 minutes to do some cool-down stretches after your HIIT workout. 



 

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