400 m run
4 rounds of “Cindy’s cousin”
300 m run
3 rounds of “Cindy’s cousin”
200 m run
2 rounds of “Cindy’s cousin”
100 m run
1 round of “Cindy’s cousin”
15 air squats
This workout is meant to be done as fast as you can and with as many pauses as you need. You don't need to time yourself if you don't want to, but it's a nice way to challenge yourself, note your time and try again in a few weeks.
Start with your feet shoulder width apart and then jump down on the ground with your hands downwards. Your chest and thighs should make contact with the ground. When going back up, jump or walk your feet towards your hands and extend your hips back iinto a standing position. Jump and clap your hands behind your head (your hip should be fully extended here) and then repeat.
Want to challenge yourself even further? Try the Burpee Box Jump!
Just as it sounds, jump up a box or some stairs after each burpee.
We're all familiar with the push-up and the best part about this exercise is that there's a version for everyone. For example, you can do them on your feet, your knees or with your arms placed on a bench, like illustrated below. You can also vary your push-up by placing your arms closer to or further away from your body. Remember to always tighten your core.
Perform a regular squat, starting in a fully extended position. Move downwards with your heels staying flat on the ground and your hips slightly lower than your knees (or as far down as your body allows you to go). When moving back upwards, push your knees to keep good form.
Shoes that are perfect for HIIT-training and when you like to mix running with strength exercises.
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Want more workouts? Check out 7 more here!