This no-equipment bodyweight and running workout alternates running with bodyweight exercises such as burpees, sit-ups, air squats and walking lunges. It can be done anytime, anywhere, as long as you have a treadmill or outdoor 400 m (0.25 mile) route. This workout is designed to be done for time, which simply means, as fast as possible.
Bodyweight and Running Workout
This “for time” workout is simple. Start with the 400 m (0.25 mile) run, then continue through the rest of the workout as fast as possible while maintaining good form.
The run can be done outside or on a treadmill and should be performed at a high-effort. For the bodyweight exercises, pick a pace and try to keep moving with little to no rest.
This workout is perfect for travelling or when you don’t have time for the gym. If you don’t have access to a treadmill or 400 m outdoor running route, you can substitute a 500 m on a rower or ski erg, 20 calories on an assault bike or 2 minutes of high-effort on piece of cardio equipment of your choice.
Here’s how it looks:
400 m run
400 m run
50 sit ups
50 push ups
400 m run
50 air squats
50 walking lunges
Optional Core Finisher
5 minutes in plank.
Switch as needed between high plank, low plank and side planks for a total of 5 minutes. That’s right, a total of 5 minutes in various plank with no rest! You can do it!
Scale this Workout
You have two options to scale this workout to your fitness level:
- Reduce the reps of the bodyweight exercises to 25.
- Reduce the length of the runs to 200 m, or 0.125 miles.
Make it Harder
There are a couple ways you can make this workout harder:
- Increase the runs to 800 m.
- Add weight to the air squats and walking lunges by making them goblet squats and lunges, holding two dumbbells, wearing a weighted vest or placing a barbell on your back.
Looking for More Workouts?
Loving this one? You’ve gotta give these a try too:
Run Intervals Strength and Conditioning Workout // Strength and Conditioning EMOM Workout // Treadmill Interval Training Workouts // Treadmill Sprints and Strength Training Workout // HIIT Strength and Conditioning Workout