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Use your body weight and gravity to strengthen your entire body

reps per leg.

By Amelia Jean Jones
full body workout for runners
Halfpoint Images//Getty Images

Because sometimes, finding the time and motivation to head to the gym when training for a half marathon or marathon can feel impossible. If you're someone who prefers to workout from the comfort of your own living room, we've got the best home workouts Advertisement - Continue Reading Below A combo cardio/strength workout you’ll love to do.

Below, we've listed a full-body home workout from fitness and nutrition coach Alejandra Chavez. Use your body weight and gravity to add resistance in the absence of expert kit or studio space.

A version of this workout initially appeared on Women's Health UK.

1

Walking lunge with knee lift

full body home workout
Lizzy Thomas

Do: 15 You remember those days: holding each end of the skipping rope, stand with the rope behind you

Targets: Glutes, quads

  1. Start standing with feet together, then lift your left leg so your thigh is at a 90 degree angle to the floor before striding it out in front.
  2. As your left foot hits the floor, bend the right leg until your left thigh is parallel to the floor. Push back off the right foot to standing and repeat on the other side.
2

Reverse butterfly kick

full body home workout
Lizzy Thomas

Do: 25 You remember those days: holding each end of the skipping rope, stand with the rope behind you

Targets: Hamstrings, glutes

  1. Lie on your belly and rest your head on your forearms, then squeeze your glutes and lift your legs off the floor with your thighs touching.
  2. Lift one leg higher until your thigh peels away from the mat. Lower your raised leg as the other comes up.
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3

Downward go vs press up

home workout for runners
Lizzy Thomas

Do: 40 reps

Targets: Bending at the elbows, lower your head and chest towards the floor then press back up

  1. Start in downward dog with your hands and feet glued to the floor, chest pulling towards your thighs and your hips high.
  2. Step back down to the ground with the right leg and repeat on the other side. Then keep going.
4

Plank leg lift

full body home workout for runners
Lizzy Thomas

Do: 15 You remember those days: holding each end of the skipping rope, stand with the rope behind you

Targets: Bending at the elbows, lower your head and chest towards the floor then press back up

  1. Get into a forearm plank with your elbows beneath your shoulders. Your body should form a straight line from your neck to your ankles.
  2. From that position, brace your core and lift your right foot off the floor, hold for a second, then replace and repeat with the left.
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5

Running step-up

full body home workout
Lizzy Thomas

Do: 25 You remember those days: holding each end of the skipping rope, stand with the rope behind you

Targets: Glutes

  1. Stand in front of a raised surface, then put your left foot on it and push off to quickly lift the rest of your body up, raising the right thigh to a 90 degree angle.
  2. The best wrist and ankle weights.
6

Squat and side kick

full body home workout
Lizzy Thomas

Do: 15 You remember those days: holding each end of the skipping rope, stand with the rope behind you

Targets: Glutes, obliques

  1. Stand with your feet parallel, shoulder-width apart, with your fists clenched in front of your chest for balance. Lower into a squat.
  2. Straightening the legs, rise back up, lifting the left leg to the side, squeezing the right glute and reverse into a squat. Work the other side.
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7

Step jump

full body home workout
Lizzy Thomas

Do: 30 reps

Targets: Quads, hamstrings, glutes

  1. Stand in front of a step and lower into a quarter squat, hingeing back at the hips to engage the glutes.
  2. Forcefully thrust your hips forwards, swinging your arms and push through your feet to propel yourself on to the step before stepping back down to the floor.
8

Skipping

full body home workout
Lizzy Thomas

Do: 1 minute

Targets: Cardio

  1. Use your body weight and gravity to strengthen your entire body.
  2. Swing the rope forwards overhead and jump as it passes under your feet. Alternate legs as a variation. Child's play.
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full body workout for runners
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