Legs
Sprint in Place
Running as fast as you can without going anywhere: quick feet, arms pumping. It's a simple way to get your heart rate up in a small space.
- Works
- Quads, calves, hip flexors, glutes, core
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Stand tall with your feet hip width apart and your elbows bent at about 90 degrees.
- 2Lean forward slightly and come up onto the balls of your feet.
- 3Run in place as fast as you can, with quick, short steps.
- 4Pump your arms hard, opposite arm to opposite leg, and keep going until the timer ends.
Cues
- Quick feet, stay on the balls of your feet.
- Drive your arms and your legs will follow.
- Stay light and quiet.
Common mistakes
- Landing heavy and flat footed. Stay up on the balls of your feet and keep the steps quick and light.
- Leaning back. Keep a small forward lean, like a real sprint.
- Arms swinging across your body. Pump them forward and back, close to your sides.
Easier
Tiff's version is a light jog in place.
Harder
Drive your knees up toward hip height as you sprint, or go all out with no slowing down until the timer ends.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
Is running in place good cardio?
Yes. Sprinting in place gets your heart rate up fast with no equipment and very little space. Go hard for short bursts, then rest, like you do in the workouts.
