Time is of the essence for everyone these days. Full time job? Check. After work must-be-at social events? Check. Relationship? Friends? Family time? Check. Weekly events for said relationship, family and friends? Check, check, check!

What is a busy runner to do? After spending all winter doing circuits or trying Crossfit classes, you just want to be outside. Trust us, so do we. Which is why the following series of workouts require 30 minutes or less each, including warm up and cool down. All they also require is a wide-open path, a watch or timer app on your phone, and some good supportive running shoes.

Get ready for the best 30 minute or less running workouts to torch calories in record time! Here’s the first one:

Running Workout

Type: Running

Targets: Total Body

Equipment: Timer

Level: All

Time: 30 Minutes

Time is of the essence for everyone these days. What is a busy runner to do? Try this 30 minute running workouts 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 3.0-4.0 mph and a good jogging speed would be 5.0-6.0 mph.

Interval 1 - Sprint it up a notch!

Pick up speed for 1 minute (walkers should be at 3.5-4.5 mph, runners should be at 6.0-7.0 mph).

Full on sprint for 30 seconds (walkers at 4.5 mph+, runners should be 7.5 mph+).

Repeat interval cycle 6 times and then recover for 1 minute (walking or jogging).

Interval 2 - Time to kick it to high gear!

Pick up speed for 45 seconds (walkers should be at 3.5-4.5 mph, runners should be at 6.0-7.0 mph).

Full on sprint for 45 seconds (walkers at 4.5 mph+, runners should be 7.5 mph+).

Repeat interval 2 cycle 6 times and then recover for 1 minute (walking or jogging).

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 3.0-4.0 mph and a good jogging speed would be 5.0-6.0 mph.

Notes

None

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-30-minute-mover/

FitBodyHQ.com

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

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  • Jen

    Really like this sprint interval workout!

    • Thanks Jen! There are two more on the way! 🙂

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