Five Indoor Workouts To Boost Your Fitness
- By Linzay Logan
- Published Jan. 24, 2012
Interval Weight Training
Lifting weights is an important aspect of becoming a stronger, more efficient and injury-free runner; however, there is more than one way to hit the weight room. Alternating high-intensity weight lifting with high-intensity cardio intervals keeps your heart rate high similar to running, yet builds muscle and burns fat at a much higher rate.
Best Strengthening Exercise For Runners: The Burpee
Mix up the following exercises and you’ve got yourself a great interval weight-training workout.
Weight-Training Exercises
Squats
10-plus pounds
3 to 4 rounds of 12 repetitions
Works: quads, hamstrings, glutes
Lunges
10-plus pounds
3 to 4 rounds of 12 repetitions
Works: quads, hamstrings, glutes, calves
Bicep Curls
5-plus pounds in each hand
2 to 3 rounds of 12 repetitions
Works: biceps
Overhead Press
5-plus pounds in each hand
2 to 3 rounds of 12 repetitions
Works: shoulders, deltoids, upper back, triceps
Pushups
Body weight only
2 to 3 rounds of 12 repetitions
works: chest, shoulders, triceps, core
Cardio Exercises
Jumping jacks
Jump rope
Burpees
Mountain climbers
Squat jumps
High knees
Straight-leg kicks
Butt kickers
FILED UNDER: Training TAGS: rowing / Spinning / swimming / treadmill running / weight training
Linzay Logan
Linzay Logan is the copy editor for Competitor magazine and cares about punctuation probably a little too much. She particularly loves to avoid commas as well as add exclamation points whenever she can get away with it! She also loves to run marathons and half-marathons—probably a little too much. Don’t let her small size fool you; she’ll still try to outrun you anytime. Even though chances are she probably can’t.