Training

HIIT Workout at Home with PT Roz Purcell (Session 3)

Personal trainer Roz Purcell returns to supercharge your running in the latest of our #NoFunStandingStill AT HOME series of exclusive workouts. If you missed Roz’s previous workouts they can be found here: session one, session two.

Staying indoors is no reason not to continue improving our running. In the latest of her series of bespoke workouts for runners, Roz guides us through a tough high intensity session, focusing on keeping your base fitness levels up and building strength and power to boost endurance and overall performance.

On your marks, get set…

ㅤ

TIME: 15 MINUTES

BENEFITS

• Gets the heart rate up and helps maintain base fitness.

• Helps build explosive power and strength for stronger, faster running.

• Running focused movements aimed at boosting form and technique.

• Suitable for runners of all levels, with variations according to ability.

ㅤ

ㅤ

HOME HIIT WORKOUT FOR RUNNERS

WARM UP: 5 MINUTES

1. Cat Cow Stretches x 10 – gently stretches and wakes up the spine.

2. Air Squats x 15 – activates and boosts blood flow to the lower leg muscles.

3. Deep Squat Hold – activates and stretches glutes, hamstrings, calves and lower back, promoting a full range of motion.

4. Bear Crawl Hold x 30 – activates and engages core muscles.

5. Walk out x 8 – stretches out and engages lower back, glutes and legs, activates the core.

6. Jumping Jacks x 1 minute - warms up knees, calves and feet and raises the heart rate.

ㅤ

MAIN WORKOUT: 15 MINUTES

• 35 seconds on

• 10 seconds off to transition to next movement

• x 5 rounds with no breaks

ㅤ

1. Kneeling Up & Down to Jump Squat - Builds strength and explosive power while helping to improve endurance and running economy. Boosts core and single leg stability.

2. Burpee Variations – delivers full body conditioning, particularly engaging quads, abdominals, hamstrings and glutes, strengthens lower back.

3. Walk Outs into Push Up – Boosts core stability, improves upper body strength promoting better running form.

4. Reverse Plank Knee Raiser – Targets, glutes, hamstrings, abs and triceps and helps strengthen lower back for stability.

ㅤ

Looking for some training tips and advice? Then head over to our Training category where our athletes and experts explain everything you need to know.