Supercharge your run by combining it with a circuit of these heart-pumping exercises.
Going for a run is arguably the best form of cardio you can do. It gets you fit, it's an effective fat burner and it gives you that high that makes runners feel so good. But running is hard work and it's difficult to stick with long term if that's the only exercise you do. Our supercharged running workout is effective and it's a circuit, so you're only running for some of it.
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Why? It's a great burst of cardio that is also good for foot speed and agility.
How? Stay light on your feet, roll only your wrists and keep the rope moving fast.
Beginners: 100 skips.
Intermediate: 175 skips.
Advanced: 250 skips.
Why? These are fantastic cardio.
How? Squat, placing your hands in front of your feet. Jump your feet back into plank position. Lower your pelvis and torso to the ground. Push up, jumping your feet in, return to standing and perform a small jump.
Beginners: 10 reps.
Intermediate: 20 reps.
Advanced: 30 reps.
Why? These controlled lateral jumps challenge your muscles and fitness.
How? Place your hands towards the front of a bench, gripping the outside edges. Have both feet on one side of the bench and your chest over your hands. Pivoting on your arms, jump laterally over the bench and land lightly on the other side, then jump back.
Beginners: 40 reps.
Intermediate: 70 reps.
Advanced: 100 reps.
Why? Jumping is such a good way to get your heart rate up. Stay safe by concentrating throughout.
How? You can jump onto a small bench (approximately 30cm high) or you can simply jump up and down on the ground. Leap powerfully off two feet and land lightly with both feet simultaneously. Land lightly by staying soft through your knees. Drive up both arms as you leap and keep your core locked throughout.
Beginners: 30 reps.
Intermediate: 50 reps.
Advanced: 75 reps.
Why? Combines cardio and core work in one move.
How? Assume a push-up position on your toes. Keep your chest over your hands. Place one foot behind your hands, knee outside your elbow. Jump and swap legs in mid-air. Land lightly with both feet simultaneously.
Beginners: 30 reps.
Intermediate: 50 reps.
Advanced: 75 reps.