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Training

Full Body HIIT Workout for Runners

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

Benefits:

  • 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

#NoFunStandingStill AT HOME with PT Harrison Sellers | 45-min Bodyweight Workout

Are you up for a challenge? Once again PT and Barry’s Boot Camp 𝐭𝐫𝐚𝐢𝐧𝐞𝐫 𝐇𝐚𝐫𝐫𝐢𝐬𝐨𝐧 𝐒𝐞𝐥𝐥𝐞𝐫𝐬 @harry.sellers challenges you to one of the toughest workouts in the series. This 𝟒𝟓-𝐦𝐢𝐧𝐮𝐭𝐞 𝐫𝐮𝐧𝐧𝐢𝐧𝐠 𝐬𝐩𝐞𝐜𝐢𝐟𝐢𝐜 𝐟𝐮𝐥𝐥 𝐛𝐨𝐝𝐲 𝐇𝐈𝐈𝐓 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 focuses more towards the lower body with 𝐓𝐀𝐁𝐀𝐓𝐀 𝐬𝐭𝐲𝐥𝐞 𝐜𝐢𝐫𝐜𝐮𝐢𝐭𝐬, it’s designed to increase strength and mobility, and is guaranteed to get you sweating – will you make till the end?⁣⁣ ⁣⁣ 𝐇𝐚𝐫𝐫𝐲’𝐬 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 𝐢𝐧𝐜𝐥𝐮𝐝𝐞𝐬⁣⁣ 10-minute mobility warm up, which you could also do when you are warming up before a long run.⁣⁣ Tabata Style Circuits⁣⁣ 5-min Plank Challenge⁣⁣ Stretching⁣⁣ ⁣⁣ 🏠🔒⬇️⁣⁣⁣⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣ Get stronger, keep fit, and get your heart racing again AT HOME. ⁣⁣⁣⁣ ⁣⁣⁣⁣ #StayHome #NoFunStandingStillATHOME #sportsshoeslive #livestream #workout #running #expertadvice #harrysellers #harrisonsellers #personaltraining #pt #fullbodytraining #planking #plank #plankchallenge #bodyweightworkout #tabata⁣⁣⁣⁣⁣⁣

Posted by SportsShoes on Friday, May 29, 2020

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

Looking for some training tips and advice? Then head over to our Training category where our athletes and experts explain everything you need to know.

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