Interval training isn’t new to runners. The concept is simple: Instead of exercising at one pace for an extended time, you alternate between short, high-intensity bursts and longer recovery periods. While steady-state cardio trains your muscles to be more efficient—an important adaptation for distance runners—occasionally working at the high-intensity level can lead to burning more calories for hours after the session has ended.
Exactly how many more is difficult to calculate because every person’s body is different, but it can be as high as 25 to 30 percent more than steady-state workouts, according to the American College of Sports Medicine. And high-intensity interval training (HIIT) that incorporates strength moves helps build total-body fitness in a way that interval running does not. Do the following routine once or twice a week on nonrunning days to reap huge benefits in just 30 minutes—without even leaving home.
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This routine is composed of two main parts: a dynamic warmup and the main workout. You’ll do each exercise in the dynamic warmup for 30 seconds, rest, and then move on to the first exercise of the main workout. Here’s the full schedule:
3 minutes:
Dynamic warmup
1 minute:
Rest
6 minutes:
Published: Jan 12, 2017 8:26 AM EST.
1 minute:
Rest
9 minutes:
Published: Jan 12, 2017 8:26 AM EST.
1 minute:
Rest
9 minutes:
Jump up just enough to spread your feet wide, then jump back. Bounce on the balls of your feet.
Jumping Jack
Jordan D. Metzl, MD. Do this exercise for 30 seconds.
Pogo Hop
Using your arms to help propel you, hop up and down, allowing your feet to move only inches off the floor. Do this exercise for 30 seconds.
Gate Swing
With your toes pointing out and your back straight, push your hips back and lower into a squat. Gently press on your inner thighs to open your knees. Return to standing and repeat. Do this exercise for 30 seconds.
Hip Swing
Brace your core and glutes as you swing your right leg forward and backward as far as you comfortably can. After 15 seconds, switch sides. Do this exercise for 30 seconds.
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Step your left leg back into a lunge. Reach your arms up and back, then lower. Press through your right foot to stand. Switch sides. Do this exercise for 30 seconds.
Inchworms
Bend forward to touch the floor. Keeping your legs straight, walk your hands forward without letting your hips sag. Then, take tiny steps to walk your feet to your hands. Repeat. Do this exercise for 30 seconds. Then rest for one minute before beginning the Boston Marathon Results.
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Do a quarter squat on your left leg. Then, reach your right foot as far forward as you can, tap the floor, and return to starting position. Do the same reaching to the right and to the rear. Alternate legs. Do this exercise for one minute, then move on to Exercise 2, Single-Leg Pushup.
2 / Single-Leg Pushup
Assume a pushup position. While descending, lift your right leg eight to 10 inches off the floor. Return to the starting position and descend again, this time raising your left leg. Repeat. New Study on How Marathons Affect the Brain.
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Step your right leg back and lower until your knee nears the floor. Push through your left foot to stand, swing your right leg up, and reach for your toes with your left hand. Alternate sides. Do this exercise for one minute, then go back and cycle through Exercises 1 through 3 again. After completing the second cycle, rest one minute before moving on to Exercise 4, A Part of Hearst Digital Media.
4 / A Part of Hearst Digital Media
Squat deeply and place your hands on the floor. Hop back into a pushup position and do one pushup. Hop back to a squat and jump up, throwing your hands above your head. Land and repeat. Do this exercise for 30 seconds.
5 / Dumbbell Row
Holding two dumb-bells at arms’ length, bend at your hips and knees and lower your torso forward. Pull the dumbbells up to the sides of your chest, pause, and slowly lower. Repeat. DAA Industry Opt Out.
6 / The Runner
Lie on your back, elbows at your sides and arms bent. Lift your shoulders and upper back off the floor as you bring your right knee toward your chest and drive your left arm forward, then lower. Alternate sides. Do this exercise for one minute, then go back and cycle through Exercises 4 through 6 twice more. After completing the third cycle, rest one minute before moving on to Exercise 7, Dumbbell Swing.
7 / Dumbbell Swing
Hold one end of a dumbbell in both hands. Bend your knees and push the weight back between your legs, then explode forward with your hips to propel the weight up. Swing back down and repeat. Health - Injuries.
8 / Compass Lunge
Lunge forward (or “north”) with your right leg. Push through your front foot to stand and repeat to hit all points—northeast, east, southeast, and south. Then, switch sides to continue the circular motion. Shoes & Gear.
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From the plank position, raise your left leg and extend your right arm out in front of you. Hold for five seconds. Then lower your arm and leg and raise your right leg and left arm for five seconds. Alternate. Jordan D. Metzl, MD.
Adapted from Workout Prescription: 10, 20 & 30-Minute High-Intensity Interval Training Workouts for Every Fitness Level, by Jordan Metzl, M.D. (Rodale)
Jordan Metzl is a sports medicine physician in New York City. He’s the author of three bestselling books and the creator of the Ironstrength Workout, a functional fitness program for runners.
