Body weight
Running intervals
Running intervals mainly works your quads, hamstrings, and glutes. It also helps your calves, hip flexors, and abs.
Step by step
- Stand tall and lean slightly forward.
- Land under your hips with quick, light steps.
- Run fast during work, then walk or jog to recover.
What you should feel
Your legs working hard and your heart pounding; your shins and knees should not hurt.
Common mistake
x
Sets and reps
- Hold for 20 to 45 seconds, 2 to 4 times, resting 30 to 60 seconds in between.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Back squatQuads, Glutes
Front squatQuads, Glutes
Hack squatQuads
Goblet squatQuads, Glutes
Dumbbell front squatQuads, Glutes
Slow goblet squat (3 s down)Quads, GlutesQuestions
What muscles does the running intervals work?
Running intervals mainly works your quads, hamstrings, and glutes. It also helps your calves, hip flexors, and abs.
Can I do the running intervals at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the running intervals?
Hold for 20 to 45 seconds, 2 to 4 times, resting 30 to 60 seconds in between.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition.
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