How can you possibly fit in a strength workout after squeezing your daily mileage or endurance minutes into an already-busy schedule? HIIT (high intensity interval training) workouts are the perfect way to kill two birds with one stone; the exercises target various muscle groups that help provide stability and strength while running, while the intensity of the movements is very effective in getting that heart rate up. All you need is your yoga mat, so let’s get started.
The workout is a Tabata; it will be structured with eight sets of eight exercises, with 20 seconds of work and 10 seconds of rest. Each round will last four minutes; take one minute of rest between sets.
The exercise should be done with a very high effort–you’re only going for a short period. If you’re out of breath, breaking a sweat and looking forward to the rest interval, you’re doing it right. You’ll be done your full high-intensity workout in 40 minutes, and the excitement of it will make it fly by.
Exercise 1: jumping jacks
Begin with your feet slightly apart and your arms at your sides. Jump and widen your stance to be a bit wider than shoulder-width, while swinging your arms from your sides to straight above your head. Jump again to tuck everything back into the same starting position and repeat. Keep the movement quick and rigid, and try to engage your core.
Exercise 2: plank walk-out to mountain climbers
Standing at the end of your yoga mat, bend forward so your hands are on the mat in front of you (bending your knees as little as possible), and walk your hands away from your feet until you are in a plank position. Do four mountain climbers (two per side), tucking your knee in toward your opposite shoulder while trying to keep your butt down. Keeping your core tight, walk your hands back toward your feet and stand up. Repeat.
Exercise 3: thigh-rub crunches
Lie on your back with your knees bent and feet on the floor, as if to do regular crunches, but rest your palms on your thighs. Slide your hands up your thighs toward your knees, applying pressure against your legs. Push harder with your arms to engage your core more, and lower back down at a controlled pace.
Exercise 4: air squat to jump squat
Begin standing with your feet shoulder-width apart. Complete a squat, stopping before your knees reach 90 degrees. Return to standing, tucking your pelvis at the top. Lower into another squat and do a jump squat, swinging your arms back to power you off the ground–extend your legs in the air if you can. Land with your knees slightly bent. Repeat the air squat-jump squat cycle.
Exercise 5: bear taps
Begin on your hands and knees, both shoulder-width apart. Tucking your shoes under your feet, lift your knees just slightly off the ground. Keeping your core rigid, alternate tapping your hands to the opposite shoulder. Try not to rotate your spine–pretend you have a cup of water on your back that you can’t tip over.
Exercise 6: quick switches
Find a slightly elevated surface, such as a box or a stair. Stand with one foot in front, on the higher surface, and one foot under you, on the floor. Jump to switch the positions of your feet, trying to extend your legs in the air. Continue alternating swiftly, tapping lightly.
Exercise 7: push-ups
You have three options for pushups: regular push-ups, knee push-ups or elevated-surface push-ups (so that your arms are elevated and your feet are on the floor; you should begin on a diagonal). Whatever variation is best for you, make sure you keep your core tight–as if your spine is a rigid board that cannot bend. Keep your elbows narrow, as close to the sides of your body as possible. Lower your body slowly, and power through the movement when pushing up.
Exercise 8: reverse lunges
Begin standing with your pelvis tucked beneath you. Step one leg back and lower your back knee until it almost reaches the floor. Your front knee should be directly above your front ankle. Push through your front leg to stand back up (do this controlled–don’t throw your weight forward) and switch legs to repeat.
Once you’ve completed your first set, take your one minute of rest, and repeat. Remember: having good form is more important than going fast. Be sure to hydrate and fuel well when you’re done.
