Five Indoor Workouts To Boost Your Fitness

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

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