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!
My name is Wojtek and I am very happy that you came to my healthy lifestyle blog. In human life, health is probably the most important factor needed for happiness, so I thought I will make a contribution to this and try to promote healthy eating and sport.
If you liked this article, be sure to leave a comment and read some more!
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Sasha30th May 2017, 15:00
SUper, as you can see the effects it always motivates! This text was translated automatically. Original text is below: SUper, jak widac efekty to zawsze motywuje!
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Krysia Pierzkowska26th February 2018, 16:46
Well, running makes your whole body, it raises your fitness and you can see the effects really quickly. Thanks for interesting advice! This text was translated automatically. Original text is below: No tak, bieganie wyrabia całe ciało, bardzo podnosi kondycję i naprawdę szybko widać po nim efekty. Dzięki za ciekawe porady!
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charyleva11th May 2018, 19:31
thanks for sharing this lovely and informative blog i just loved the thoughts wriiten in it ... thank you so much :) keep it up
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charyleva11th May 2018, 19:38
Super, as you can see, effects that is always motivating thanks for sharing such motivational blog i just like this blog
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Molly17th July 2018, 21:06 https://www.powerbody.co.uk/
Running is the best exercise I ever know. Nothing is so good in fat burning. And your blog is great by the way :)
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Krystian23th October 2019, 19:45
This text was translated automatically. Original text is below: Pomimo tego, że mam całkiem dobrą kondycję zacząłem poszukiwać czegoś co jeszcze ją wzmocni. Znalazłem sporo dobrych opinii na temat oksyterapii po czym zdecydowałem ją wykonać w Bio Life Medicine w Krakowie. Uważam, że efekty są powyżej moich oczekiwań - czuję sporą poprawę kondycji.
Oh god dammit, I tried this run interval training today and its really tough, so I guess its a good one. Thanks!