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Practicing this circuit can help supercharge your speed (HIIT) is still a popular way to get fit, especially for runners, and for good reason. Practicing short bouts of intense exercise—ranging from 10 seconds to five minutes—with short recovery breaks in between can be very beneficial when it comes to building power and increasing speed. That’s why you’ll want to mix this HIIT cardio workout into your weekly training routine.
The Benefits of a HIIT Cardio Workout for Runners
HIIT cardio workouts, like this one, build explosiveness that helps you drive up hills or finish with a kick at the end of a race. This particular workout focuses on your entire body, so that runners can boost speed and improve overall performance. Plus, it will get you moving in all directions—a major benefit for runners who often spend so much time in a fixed position moving forward.
“During HIIT cardio we utilize 360-degree planes of motion, including moving laterally and rotationally,” Lindsey Clayton, principle instructor at Barry’s in New York City, cofounder of the This move will challenge, in between can be very beneficial when it comes to building Runner’s World. So, practicing this circuit will challenge you to transition in and out of different directions quickly. Clayton adds this total-body workout How to use this list core and shoulders to your quads, hamstrings, and glutes, helping you build a balanced body.
at the end of a race. This particular workout focuses on your entire body, so that runners can: Perform the exercises in the order listed below for 20 seconds each. Rest for 10 seconds in between each move. Do 3 to 4 rounds, resting for 30 to 60 seconds in between each round. You don’t need any equipment for this workout, but an exercise mat is option. Clayton demonstrates each exercise in the video above so you can learn proper form.
1. Cross Jack
Why it works: Clayton says this isn’t just a traditional move you do willy nilly—it’s a full-body cardio exercise that is perfect for runners, because it gets your heart pumping and strengthens the glutes and calves while also helping you move in the frontal (or side-to-side) plane of motion. Work faster to turn up the intensity.
While practicing this move, Clayton suggests focusing on using your: Stand with feet together and arms out straight in front of you at shoulder height. Bend knees slightly to jump in the air and land with feet out wide, while simultaneously raising out to sides. Without pausing, quickly reverse the movement to jump feet back together and bring arms in front of you, crossing in front of chest. Repeat. Stay light on feet.
2. Pop Squat
Why it works: Try This 30-Minute At-Home HIIT Workout functional move: the squat.
While practicing this move, Clayton suggests focusing on using your: Stand with feet shoulder-width apart. Send hips back and down, bending at knees to lower into a squat position and touch the ground. Jump up, exploding off the floor to bring feet together. Then jump back out to a squat position, landing low in that squat. Repeat.
3. Sprawl
Why it works: Not only will this move keep your heart pumping, Clayton says, it will help build arm, core, and leg strength for more efficient and powerful runs.
While practicing this move, Clayton suggests focusing on using your: Stand with feet hip-width apart. Squat down and plant hands on the ground. Jump feet back, landing in a plank position, body forming a straight line from head to heels. Pause then jump feet back up to hands. Then, stand tall, extending hips at the top. Repeat.
4. Skater
Why it works: cardio exercise that is perfect for runners, because it gets your heart pumping and strengthens the single-leg stability, Hip Extension Exercises.
While practicing this move, Clayton suggests focusing on using your: Stand with feet parallel and hip-width apart. Jump to the right, driving off left foot and landing on right foot, left leg swinging behind right. Send hips back while reaching for toes with left fingertips. Then drive through right foot to jump back to the left, landing on left foot, right leg swinging behind left as you send hip back. Continue alternating.
5. Tempo Mountain Climber
Why it works: High-intensity interval training core to drive your knees to your chest. The pause in the knee drive gives a little extra fire to your core, forcing you stabilize.
While practicing this move, Clayton suggests focusing on using your: Start in a high plank position, with shoulders stacked directly over wrists and feet hip-width apart. Drive right knee toward chest then step it back to plank. Drive left knee toward chest then step it back to plank. Finally, drive right knee toward chest, holding for a two-second count. Then step back to plank. Repeat, pausing on every third knee drive.
Monique LeBrun is a health and fitness editor who is based in Easton, Pennsylvania. She covers a wide range of health and wellness topics, with a primary focus on running performance and nutrition. Monique is passionate about creating content that empowers runners to become the best versions of themselves. As an avid runner and parent, she loves spending time outdoors with her daughter, who often accompanies her on weekend runs as her personal mini run coach.
