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This total-body HIIT workout works for all fitness levels, with no equipment necessary

Get your heart and muscles working at the gym with these recent moves.

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The great thing about high-intensity interval training is that you don’t need a lot of space, equipment, or time to get a great workout in. You just need a good routine to get your blood pumping, your muscles working, and your lungs a little on edge. You’ll need that inner fire if you want to give it your all.

Try this 20-minute HIIT routine that targets the muscles runners need to run far and fast.

Advantages of This High-Intensity Interval Training Routine

Amber Rees, senior curriculum lead at Barry’s in New York City and co-founder of the Brave Body Project, says that runners can benefit from a 20-minute HIIT workout like the ones listed below by increasing their mobility, balance, and core strength. Maintaining a strong core is crucial for any runner. She explains that having a strong core will help you avoid injuries by keeping your torso stable, limiting the amount you can twist your upper body, and so on.

This 20-minute HIIT routine was created by Rees to improve your running form, stabilize your body, and increase your mobility and stability.

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She incorporated traditional leg exercises like the squat and lunge because they are the best for building lower-body strength and power while traveling in addition to getting your core fired up throughout the workout.

This 20-minute HIIT workout uses only your bodyweight, which is great for beginners, according to Rees. However, enhancements to the routine’s scalability are provided below.

Follow these steps to make the most of this list: Move through the following exercises in the order given, spending 50 seconds on each. Allow yourself a 10-second break between each exercise. Perform three sets with a minute of rest between each. To do this workout, all you need is a mat, as no other tools are required. In the above video, Rees shows you how to perform each move correctly.

1. Squat

The reason it’s effective: Squatting is about as practical a workout move as it gets, since it serves as a stand-in for both sitting and standing. Running requires strong leg, hip, and back muscles, all of which can be developed through this exercise, as noted by Rees.

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In order to accomplish this: Position your feet about shoulder-width apart, and turn your toes outwards. Put the weight of the body back through the heels and down through the hips until the thighs are nearly parallel to the floor. The chest should be up and the back should be straight. Lift yourself back up by putting your weight on your feet. Repeat.

Enhance it to the next level: Create a muscle-burning squat jump by exploding upward from the bottom of your squat.

Skater 2

This is where the challenge of maintaining equilibrium and stability comes into play, which is why it works. To perform this single-leg jump, the stabilizers must engage as you hop from side to side, which increases cardiovascular effort.

Directions: Achieve this posture by standing with your feet hip-width apart and your knees slightly bent. When you land on your right foot after a rightward jump, your left leg should swing behind your right one. Put your hands on your feet with your left hand and thrust your hips back. The next step is to send your hip back as you drive through your right foot and jump back to the left, landing on your left foot with your right leg swinging behind your left. Maintain the pattern of alternating.

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If you want to up the ante, try following up each side hop with a vertical jump using only one leg. This increases the difficulty of maintaining your balance while also working your calves harder.

Rees says traditional lunges are effective for strengthening your back, core, and hip muscles, so she incorporated them into this 20-minute HIIT workout. Squats and lunges are great exercises for runners. They help you move more freely in your ankles and hips by strengthening your hip flexors. She also notes that lunges are useful for boosting power and enhancing overall run mechanics.

Standing with feet hip-width apart is the first step. With your left foot planted, take a backward step while keeping your right foot planted. Create a 90-degree angle by bending both knees. Hold position with left knee behind toes and right knee hovering above ground. To stand up, thrust off with your left heel. Step back with your left foot and start again. Maintain the pattern of alternating.

Enhance it to the next level: Explode up to switch your feet in the air, landing in a lunge on the opposite side each time, rather than stepping through the move.

High Knees, Number Four

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The reason it’s effective: This exercise, like the previous one, emphasizes single-leg stability, but it also simulates the strong knee drive necessary for a fast stride, as taught by Rees.

Putting your feet together and letting your arms hang at your sides is the starting position. Bring the bent leg’s knee up to the upper body at a 90-degree angle. Staying upright requires keeping the core engaged and keeping the upper body from slouching forward. Press the foot down again while simultaneously bringing the opposite knee in toward the chest. Carry on alternating while pumping your arms.

Enhance it to the next level: Working at a faster pace makes this task more challenging. For the final 20 seconds or so, try to double the speed at which you bring your knees up to your chest.

Fifthly, a modified version of the Burpee

The reason it’s effective: This full-body exercise will get your heart rate up while you strengthen your chest, shoulders, core, and legs.

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Starting with your hands shoulder-width apart and your shoulders stacked directly over your wrists, get into a high plank position so that your body is in a straight line from your head to your heels. While inhaling, lower your chest to the floor by bending your elbows. The correct elbow position is at a 45-degree angle to the body. Let out a deep breath, and then force yourself to stand up again. Then, in a deep squat, jump forward with your feet and place them outside your hands. After pausing, jump your feet back to a plank position. Repeat.

Enhance it to the next level: If you want a greater challenge, try adding weight to your squat and standing up from the bottom position while keeping your core braced and your back flat.

Toe Touch Alternating Sit-Ups (Exercise No. 6)

The reason it’s effective: The obliques and rectus abdominis are strengthened during this exercise, which is great for improving core strength and preventing injury while running.

To perform this exercise, you should lie on your back with your knees bent, feet flat on the mat, and arms extended in front of your chest. At this point, you’ll have to begin. Sit up straight and reach for your left leg with your right hand in a single, coordinated motion. Next, slowly go back to where you were. After that, sit up straight and reach for your right leg with your left hand all at once. Next, slowly go back to where you were. Maintain the pattern of alternating.

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Enhance it to the next level: Extend your legs so that your feet never touch the ground, and keep your knees bent the whole time. Reach for one foot, then the other with your opposite hand.

There are more than 200 free workout videos on All Out Studio, including those from Men’s Health, Women’s Health, Prevention, and more.