Full Body HIIT Workout For Runners

Full Body HIIT Workout For Runners

Full Body HIIT Workout For Runners

Written By: SportsShoes

Get ready to get on the move as Barry’s Bootcamp trainer Harrison Sellers returns with his full body HIIT workout for runners in our latest #NoFunStandingStill AT HOME session.

This hardcore, running-specific HIIT workout uses bodyweight to focus on strengthening the lower body, building single leg stability and on key areas for runners to boost power and performance. With a Tabata-focused main workout, you’ll also take on the plank challenge and a brutal 4 minute finisher all designed to make you a better, stronger runner.

Time: 45 minutes


  • Running specific exercises focusing on all over body strength and power
  • Tabata focused main workout to get your heart racing and fire up your metabolism
  • Full explanation of all the exercises
  • Comprehensive full body conditioning
  • No equipment needed

Workout Summary

Warm Up

Mobility Phase

  • Cat Camel
  • Thoracic Rotation
  • Hip opener

Dynamic Phase

  • Stiff Legs on the Spot
  • High Knees
  • Hamstring Swings

Main Workout (Tabata Training)

2 circuits

3 exercises in each circuit repeated 3 times

40 seconds on and 20 seconds off

2 rounds of each circuit – 9 minutes total

Circuit 1
  1. Pulse Lunge with Switch
  2. Single Leg Glute Bridge
  3. Alternate Narrow and Wide Squats

Circuit 2

  1. Plank with Leg Pulse
  2. Scorpion Kick
  3. Reverse Lunge with Lift

5 Minute Plank Challenge

  • 2 minutes high plank hold
  • If you break the plank, go to burpees for the rest of the two minutes
  • 30 second rest
  • High Plank Hold
  • 1 minute
  • 30 seconds rest
  • 30 seconds High Plank Hold
  • 30 seconds Mountain Climbers

4 Minute Finisher

  • 3 x exercises
  • 30 seconds of each exercise
  • 30 second break
  • 2 minute circuit of exercises back to back (see below for numbers)
  1. Mountain Climbers x 12
  2. Squat Jacks x 6
  3. Chest to Floor Burpees x 3

Cool Down

Stretch and relax to finish

SportsShoes.com’s #NoFunStandingStill AT HOME initiative features exclusive advice and workouts from our ambassadors and experts, helping runners and all fitness enthusiasts to stay motivated, fit and active – at home. Tune in via @sportsshoes Instagram for our latest livestreams covering everything you need to know from stretching and mobility to nutrition and motivating playlists.

For more advice for advice and workouts for runners, check out the SportsShoes.com Running Hub.

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