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Mix Up Your Next Run With This Cardio Session From Another_Space

workouts
(Image credit: Unknown)

No two runs ever need be the same, so if you’re getting tired of plodding around the same old route at the same old pace during your allotted daily exercise outing, let us inspire you to try something new. It could be mixing up your pace with a Fartlek session, or breaking up your run with some bodyweight exercises by following this workout from Mila Lazar, head of HIIT at boutique gym Another_Space (opens in new tab).

The routine involves three running sections broken up by two short HIIT bodyweight workouts, and provided a flavour of Another_Space’s Another_Run sessions which the gym launched in 2018. While those sessions are of course now not available owing to the COVID-19 lockdown, the workout below is ideal for anyone trying to mix up their home training routine.

While the Another_Space studio is currently closed, its trainers are hosting workouts on the Instagram account of another London gym, Digme Fitness (opens in new tab). So if you’re looking for home training sessions, head there for a variety of options.

Warm-up

Run through the below exercises and add in some dynamic stretches of the legs, chest and back before you start the workout.

Jumping jack

Time 1 min

From standing, jump and raise your arms above your head, landing with your feet spread wider than shoulder-width apart. Bounce straight back to the starting position.

Butt kick

Time 1 min

Jog on the spot, flicking your heels up towards your bum.

High knees

Time 1 min

Carry on jogging on the spot, but this time raise your knees up towards your chest.

Hand walkout

Reps 8-10

From a standing position, bend down, place your hands on the floor and walk them out in front of you until you reach the top press-up position, then walk them back and stand up.

Hip opener lunge

Reps 4-5 each side

From a top press-up position bring your right foot towards your right hand and lower the left knee down to the ground while pushing your torso up and away from the floor. Then take the right foot back and repeat the movement on your left side.

Jump squat

Time 1 min

From standing, lower your body by bending your knees and pushing your hips back until your thighs are parallel to the ground, then push back up explosively through your heels and leap into the air.

Downward-facing dog toe-taps

Reps 5 each side

From a top press-up position, lift your hips up and back until your arms and legs form a triangle with the ground. Tap your left foot with your right hand then move back into the press-up position. Repeat the movement alternating the hand and foot used each time.

Run 1

Time 20 mins

The first running section is the longest. Go at a comfortable pace, and try and finish somewhere that’s suitable for your first mini bodyweight workout.

Workout 1

Do two rounds of the following.

Skater jump into walkout press-up

Time 45 sec Rest 15 sec

From standing, leap to the side and land on one foot, bringing the other foot behind your standing leg. Then repeat the skater jump on the other leg before dropping into a hand walkout. When your hands are beneath your shoulders drop into a press-up before walking them back and standing up.

Mountain climber into burpee

Time 45 sec Rest 15 sec

Get into a top press-up position and bring one knee quickly towards your chest then back to the start, alternating sides until you hit eight reps in total. Then jump both feet up towards your hands and leap into into the air. Once you land, go straight into another round of mountain climbers.

Run 2

Time 10 mins

Workout 2

Again, complete two rounds of the following before you carry on with your run.

Chest-to-floor tuck jump burpee

Time 45 sec Rest 15 sec

From standing, drop your hands to next to your feet then jump your legs back so you’re in a top press-up position. Do a press-up, then jump your feet back up to your hands, stand up and perform a tuck jump, raising your knees to your chest while in the air.

Diamond press-up into star jump

Time 45 sec Rest 15 sec

Get into a press-up position with your hands placed together under your chest so that your index fingers and thumbs form a diamond. Do two press-ups, then stand up and perform a star jump.

Run 3

Time 10 min

Your final run. Ideally you’ll have judged the route perfectly so you finish back at your starting point.

Nick Harris-Fry
Nick Harris-Fry

Nick Harris-Fry is a journalist who has been covering health and fitness since 2015. Nick is an avid runner, covering 70-110km a week, which gives him ample opportunity to test a wide range of running shoes and running gear. He is also the chief tester for fitness trackers and running watches, treadmills and exercise bikes, and workout headphones.