Welcome to the latest edition of Workout Wednesday! This week we are doing a 20 minute Tabata-style strength and cardio workout! I love the Tabata protocol, which is 20 seconds work, 10 seconds rest for four minutes, because you can always knock out a high intensity 4 minute workout for when you're busy or you combine several Tabatas together for a longer workout.
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This week we are combining a strength move and a cardio move for each four minute circuit.
20 seconds strength move
10 seconds rest
20 seconds cardio move
10 seconds rest
Repeat for four minutes. Then rest for one minute before moving to the next circuit.
You can download a free Tabata timer app on your phone. I use a GymBoss timer because you manipulate the intervals and rest periods.
Always spend 5-15 minutes warming up before an intense exercise session. Remember you get out of it what you get into it. Work hard and move quickly, while maintaining proper form, for the best results. Your heart should be pumping!
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HIIT the local track for this high intensity interval workout that includes running stadium stairs, 1/4 mile track repeats and strength exercises designed to improve strength, speed and power in runners.
Try these running intervals and strength circuits designed to improve your overall running strength and speed in one efficient workout. Download a free PDF of this workout with no email address required.
If you think you don’t have time to do a strength training for runners work out, try this four-minute full body Tabata-style workout as part of your warm-up before your next run.
Fartlek is not just a funny word. It’s Swedish for Speed Play. It’s running sprints like you did as a kid to catch up with your friends or to prove you can make it to the field first. It’s like a dog chasing a squirrel then stopping to smell the fire hydrant. It’s unstructured paces and distances based on feel. Learn to run faster by having fun with speed.
Forget doing 100 crunches a day, runners to need to build core strength and stability in all planes of motion.Try this challenging six-moves plank circuit for runners before your next run. How many times can you complete it with perfect form?
Enjoy the benefits of strength training for runners with these short and efficient workouts. Work them in your schedule before an easy run as part of a warm up or repeat in a circuit style for a full body workout on a non-running day. Run stronger, faster with reduced chance of injury.
Treadmills get a bad rap, but they have a lot of benefits including protection from the elements, a safe place to run early in the morning and late at night and most of all, they provide an easy way to control time and speed. Treadmills are perfect for speed interval training. Try this treadmill sprint interval workout that doesn't suck.
If your home gym dreams are bigger than your budget or available space, I'll show you how to build a portable gym on a small budget that can be tucked away in a closet when not in use. Build strength, stability, a strong core, and cardio fitness with this easy to assemble home gym for under $100.
If you think you don't have time for strength training, try this 6-move bodyweight leg and core workout to build strength in-between runs.
Try these quick dynamic stretches that move the joint through the full range of motion to warm-up before your next run to improve performance and help avoid injuries. It just takes a few minutes to warm up to maximize your running potential.