Sorry, but I couldn’t resist! I’ve been doing a HIIT (High Intensity Interval Training) workout once a week that I’ve been loving. It kicks my butt, but I feel like it’s a great workout for runners. I know this is nothing new, and I’ve done HIIT workouts before, but this particular HIIT workout feels different from others I’ve done in the past.
Here’s what I do:
warm-up
- Burpee
- Squat
- Lateral slide
- Reverse lunge
- Mountain climber
- Scissor kick
- Spiderman
I do each exercise for 20 seconds at high intensity then 10 seconds of rest continuously for 4 minutes. After 4 minutes, I rest for 1 minute then start the next exercise. Exercises are only done for 4 minutes, so I don’t cycle through then repeat exercises. It takes about 35 minutes not including the warmup and I am thoroughly wiped-out when I’m done.
I’ve done this workout twice and I was sore for days after the first time. I was only a little sore after the second time. I figure I’ll keep doing this series of exercises until I feel like it’s getting easier, then I’ll change out some of the exercises for others. For example, I could swap out scissor kick for leg lifts or something along those lines.
I feel like this will help me with running hills and just running in general. It should also help with dead butt syndrome. I think this workout is definitely helping to strengthen my core and my glutes. After the first time, it hurt when I would sit down or get out of a chair in particular. I probably would back off of this intense of a workout in the final couple of weeks before a half marathon, but since I’m in-between training plans, it’s the perfect opportunity for something like this.
Here are links that show how to do each exercise:
How about you all? Do you have a HIIT workout that you’re loving/hating right now?
