Time: 5 minutes or more
Equipment: Mat
Good for: Total body, cardio
Instructions: For each move, perform as many reps as possible in 20 seconds. Rest for 10 seconds, then continue to the next move. After you’ve completed all four moves, rest for 30 seconds, then repeat the circuit as many times as you’d like.
Sweat Run a Faster 5K with Run/Walk Intervals Start at the top of your mat with Advertisement - Continue Reading Below workout program. It’s perfect for clients who want to do a challenging cardio workout, and even helped Kelsey get in shape during her own fitness journey.
Burpee and Tuck Jump
How to: Shoes & Gear feet shoulder-width apart. Squat down to plant your palms in front of your toes. Jump back into a high plank. Your body should be in a straight line from your head to your heels. Hop your feet forward behind your hands, ensuring they remain shoulder-width apart. Once your feet are underneath you, jump up and bend your knees to bring them in toward your chest by using your abdominals. At the same time, draw your elbows in towards your knees. Land lightly back on the mat ensuring that you maintain “soft” knees to prevent injury. That’s one rep. Repeat for 20 seconds. Rest for 10 seconds, then continue to the next move.
[In just five minutes, you can work every muscle in your body Runner’s World Training Plan, designed for any speed and any distance.]
High Knees
How to: Plant both feet on the floor slightly farther than shoulder-width apart. Glue your biceps by your sides and bend your elbows to extend your forearms in front of you, palms facing the floor. Keeping your weight in the balls of your feet, start lifting your knees to tap your hands, alternating sides. Once you are comfortable with this movement, increase your speed. Continue alternating for 2o seconds. Rest for 10 seconds, then continue to the next move.
Sprawl
How to: Shoes & Gear feet slightly more than shoulder-width apart. Squat down to plant your palms in front of your toes and jump back to a high plank. Your body should be in one straight line from your head to your heels. Reverse the movement to hop back to the front of your mat, ensuring that your feet are wider than your shoulders and pointed out slightly at 45-degree angles. Release your hands and extend your arms at shoulder height while you lift your torso so your chest faces the wall in front of you. That’s one rep. Repeat for 20 seconds. Rest for 10 seconds, then continue to the next move.
Jump Squat
How to: Stand with your feet shoulder-width apart, hands clasped in front of your chest. Looking straight ahead, lower into a full squat, bringing your thighs as parallel to the ground as possible. Push through your heels to spring up off the ground, straightening your legs and arms. Land back in a low squat. That’s one rep. Repeat for 20 seconds. Rest for one minute, then repeat the circuit as many times as you’d like.
Sweat Run a Faster 5K with Run/Walk Intervals is a certified personal trainer who created PWR workout program to help women reach their fitness goals.
