Interval workout, HIIT–Run #2

Interval workout, HIIT–Run #2: lockdown edition

Are you looking for a short, sharp intense workout that you can do at home, without any equipment? Then look no further, this is the one for you!

The best things about this interval workout are its flexibility and its simplicity. You alternate running or walking around the block with stair climbing, and repeat for as many rounds as you like – pretty simple right?

Don’t be fooled into thinking this is an easy workout though – alternating running and stair climbing makes it very high intensity.

And as I said above: if you’re not a runner, then walk, at a fast pace. 

This is a quick little workout, and you can easily make it longer or shorter – just add or subtract rounds.

The basic instructions are also on the pin image below, so you can save it to your phone and have it handy whenever you need it.

No equipment necessary

You won’t need any equipment for this quick interval workout. You’ll be running or walking around the block and then climbing stairs, or doing sets of step-ups. That’s it, x3 – details below.

3 rounds takes me about 30 minutes, not including a warm-up and cool-down. And as I said above, you can add or subtract rounds to suit your fitness level or time constraints.

Please make sure you always warm-up, especially when you’re preparing for a high-intensity workout. Some good exercises to include before running are: rolling out your thighs; glute bridges; leg swings forward & back and sideways, bodyweight squats and/or lunges; calf stretches.

Let’s do this interval workout

1. After spending 5-10 minutes on a thorough warm-up, (see above) head outside for a run or walk around the block. Aim for a distance of around 400-500 metres, then head back inside.

2. Climb the stairs in your house or building, up and down once counts as 1 set. For this workout, aim for 3 sets of 50–100 stairs. Adjust the numbers accordingly, though, to whatever you’re working with, and your fitness level. So if you’ve only got 20 stairs to climb, try 7-10 sets,

If you don’t have any stairs you can climb, no worries! Go with step-ups for time instead. You can use anything that’s sturdy & stable, and at a height for you to safely step up and down. Set a timer for one minute, with 15-20 seconds rest, and go for 3 sets.

Please make sure you give your legs a good stretch at the end of session, especially your calf muscles. After all of those steps/stairs, you’ll likely have some degree of soreness over the next 48 hours.

Watch this video for 3 simple, must-do leg stretches:

Don’t forget to pin it for later!