Running Workout: 25 Minute Steady Easy with Plyometrics

June 4, 2014 - Workouts by Christy Lyons - Contributor

We've got Running Workout #3 for all our busy runners! In 25 minutes you can torch fat and start to sculpt some sexy curves by adding in plyometrics. Try it out!

Are you ready for the third workout in our Running Workouts series? We hope so, because workout number three takes it to the next level by adding in plyometrics! And, in case you missed them, here are the links to running workout one and running workout two.

Take these 3 workouts and keep your calories burning while keeping all of your commitments. Remember to stay hydrated and to go at your own pace; sprinting and plyometrics, like other HIIT techniques, take time to build up to. Always work at your own level and respect your body.

Running Workout

Type: Running

Targets: Total Body

Equipment: None

Level: All

Time: 25 Minutes

Time is of the essence for everyone these days. What is a busy runner to do? Try this 25 minute running workout and torch calories in record time!

Warm-up

Warm up with your normal walking/ jogging pace to get your blood flowing and your muscles warmed up. A good walking speed would be between 3-4 mph and a good jogging speed would be 5-6 mph.

Interval 1 - Steady Pace with Jump Squats

Pick up speed for to a steady, comfortable pace for 4 minutes (walkers should be at 3.5-4.5 mph, runners should be at 6-7 mph). Step off your path and perform 1 minute of jumping squats (remember, land softly!). Modification - normal squats as fast as possible, with good form.

Interval 2 - Steady Pace with Jumping Lunges

Pick up speed for to a steady, comfortable pace for 2 minutes (walkers should be at 3.5-4.5 mph, runners should be at 6-7 mph). Step off your path and perform 1 minute of jumping lunges, alternating legs (remember, land softly!). Modification - normal lunges as fast as possible, with good form.

Cool-down

Cool down with your normal walking/ jogging pace to get your heart rate recovered and your muscles cooling down. A good walking speed would be between 3-4 mph and a good jogging speed would be 5-6 mph.

Notes

Disclaimer

In the interest of your safety, it is important to check with your physician before beginning any exercise program and to exercise according to your fitness level and capabilities. If you have any questions, please seek the guidance of a health professional.

http://www.fitbodyhq.com/workouts/running-workout-25-minute-steady-easy-plyometrics/

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Christy Lyons

Christy Lyons, M.A., PHR, is a former corporate wellness company owner & freelance Yoga, Pilates, and barre/toning instructor. As an E-RYT, she has been teaching yoga since 2007 and has also run 2 teacher training programs. She is an NASM-CPT and specialized in working with clients with autoimmune diseases, spinal injuries, and other unique cases. After selling her business in 2013, Christy... Read More