Cardio and Strengthening Home Workout for Runners

Forward Lunge Exercise
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If you don't have access to a treadmill or other cardio equipment, there's no reason why you can't get in a good cardio/strengthening workout. You don't even need a lot of floor space to do this workout.

It combines running drills with body-weight exercises. You're frequently switching between exercises, so you won't get bored and you'll get a great overall workout.

1. Cardio reverse pyramid

  • Jog in place – 60 count
  • Butt kicks – 50 count
  • One-leg hops (40 count – 20x each leg)
  • Jumping jacks – 30 count
  • High knees – 20 count
  • Basketball jumps (crouch down, spring up) – 10x

2. Strengthening exercises

3. Repeat Cardio reverse pyramid sequence

  • Jog in place – 60 count
  • Butt kicks – 50 count
  • One-leg hops (40 count – 20x each leg)
  • Jumping jacks – 30 count
  • High knees – 20 count
  • Basketball jumps (crouch down, spring up) – 10x

4. Strengthening exercises

5. Repeat Cardio reverse pyramid sequence

  • Jog in place – 60 count
  • Butt kicks – 50 count
  • One-leg hops (40 count – 20x each leg)
  • Jumping jacks – 30 count
  • High knees – 20 count
  • Basketball jumps (crouch down, spring up) – 10x

    6. Strengthening exercises

    7. Repeat Cardio reverse pyramid sequence 

    • Jog in place – 60 count
    • Butt kicks – 50 count
    • One-leg hops (40 count – 20x each leg)
    • Jumping jacks – 30 count
    • High knees – 20 count
    • Basketball jumps (crouch down, spring up) – 10x

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