I call this a HIIT run workout because, well - that's what it is! Designed for an intermediate exerciser, this workout is perfect for toning the glutes and legs while improving fat-burning with cardio. Give it a whirl. It's fun!
There are two reasons I don’t run long distances anymore
- My knees hate it
- Longer distances are catabolic and tend to break down what precious little muscle I have in my glute area. And I don’t need any help in the flat butt department. I’m plenty flat already…..
Having said that, on gorgeous “winter” days like today, when it’s 70 degrees and sunny, I find that a short run is fine on the joints and literally life-altering to the mood and spirit. It was also nice to run without any little toy or gadget to track timing or speed. I just did my regular 3-mile loop and enjoyed every brainless minute of it.
Related: Lift4 + 10K Running Plan
What is a HIIT Run Workout?
Well, the running part is pretty self-explanatory.
The HIIT (high-intensity interval training) part of the workout was intended to wake the glutes up and get them working as well, rather than just hanging out all deflated and bored.
The muscle complex in your backside is mostly working to stabilize your hips during a typical run, and they don’t really fire up unless you’re running on an incline (which is hard to do in my flat beach town) or sprinting (which is just hard to do). So instead, a short burst of lower body plyometrics after the run will help to make this a well-balanced workout.
Related: How to carb cycle your diet as a runner.
Want more HIIT Run Workouts? Try these
- Transform 20
- Insanity Max 30
- If you want a running and lifting program, try my Lift4 10K run plan!
- How to stay injury free with Chi Running
A quick home workout that requires no weights and very little time (depending on how long you go!). First, run for 20 to 30 minutes at 75% max effort. Be careful not to do it on the run portion or you'll have nothing lift for the HIIT workout. The run can be done on a treadmill or on the road. 10 jump squats 10 reverse lunges (each side) 10 deep squats (no jumping, but get your butt below your knees) 10 side lunges (each side) 10 deep squats (no jumping, but get your butt below your knees) 10 forward lunges (each side) 10 Charleston kicks Repeat 2 or 3 times with 1-minute rest between sets.HIIT & Run - A Lower Body Cardio & Toning Workout
HIIT & Run
Enjoy!
Caren is a certified yoga teacher, fitness instructor and ADHD Coach. As the founder of The Fit Habit, she shares ADHD-friendly self-care, food & fitness inspiration, along with practical ways to foster mind + body wellness.
Kerry
That looks like a killer workout. I have no problems in the booty department but this still looks fun!
Caren
Fun is not a word to describe that workout lol.... effective yes, fun...no. 🙂
Michelle
Excellent! Our knees can complain together.
Caren
you're on! 🙂
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I could absolutely use this, and I feel the exact same way about running, vocal knees and all.
Kelly @ eclectically vintage
My husband says people should get the runs, not run! I am not a big fan of it - I like walking or my elliptical. But I am going to do your part two routine after my 45 minute elliptical session!
Kelly
Maria @ The Good Life
Anytime you add jump squats to a workout it is meant to be a killer! But I love it! Thanks for the routine! And if you combine with a nice run, it makes for a booty-licious workout! I'm trying this over the weekend!