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run intervals workout

Run intervals condition and strength workout

This run intervals condition and strength workout can seem tough, but you will have a good result improving your overall fitness. It happens because during this training you use all your muscles. Check your endurance.

RUN INTERVALS TRAINING - WHY BOTHER?

This workout is great for building endurance, strength and overall conditioning. It's hard training, but when it's hard you get good results. You can also go as slowly or as fast as it suits your needs, just remember that your goal is to make this exercise as fast as you can at the end.

RUN INTERVALS CONDITION AND STRENGTH WORKOUT

Okay, so let's get to our workout. Firstly you will need a weight plate and a kettlebell to perform that training. I can recommend you about 20 kg weight plate and about 12 - 25 kg kettlebell, but you can choose it by your own preferences.

Run intervals workout for beginners

  • 600m run
  • 6 burpees
  • 12 kettlebell goblet squats
  • 12 kettlebell swings
  • 10 overhead plate walking lunges
  • 800m run
  • 12 overhead plate walking lunges
  • 12 kettlebell swings
  • 12 kettlebell goblet squats
  • 10 burpees

Run intervals workout for advanced

  • 800m run
  • 10 burpees
  • 16 kettlebell goblet squats
  • 16 kettlebell swings
  • 10 overhead plate walking lunges
  • 1000m run
  • 12 overhead plate walking lunges
  • 20 kettlebell swings
  • 20 kettlebell goblet squats
  • 12 burpees

After some time, try to repeat that workout twice. Then this training should last about 30 minutes.

TRAINING TIPS

 You can do the run outdoors or on a treadmill. Just remember that it's much better to run at a good speed because it will be much more effective then. 

If you don’t have a kettlebell or weight plate you can use dumbbells for all of this exercises. Start by training only one round and if you have enough strength, try to do the second round.

CONCLUSION

This is a very challenging run intervals condition and strength workout. If will increase your fitness. If you have some questions or want to share your own exercises or training progress, you can write me a comment below. Good luck, also make sure to check out our gym collection here.

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Comments

Umair - November 17, 2020

love this post, love your site, awesome blog, keep up the good work. https://www.ditrc.com/

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