HIIT Workout at Home with Roz Purcell (Session 3) | Running Hub | SportsShoes.com
HIIT Workout at Home with Roz Purcell (Session 3)

HIIT Workout at Home with Roz Purcell (Session 3)

HIIT Workout at Home with Roz Purcell (Session 3)

Written By: Roz Purcell

Personal trainer Roz Purcell returns to supercharge your running in the latest of our #NoFunStandingStill AT HOME series of exclusive workouts. If you missed Roz’s previous workouts they can be found here: session one, session two.

Staying indoors is no reason not to continue improving our running. In the latest of her series of bespoke workouts for runners, Roz guides us through a tough high intensity session, focusing on keeping your base fitness levels up and building strength and power to boost endurance and overall performance.

On your marks, get set…

Time: 15 Minutes


  • Gets the heart rate up and helps maintain base fitness.
  • Helps build explosive power and strength for stronger, faster running.
  • Running focused movements aimed at boosting form and technique.
  • Suitable for runners of all levels, with variations according to ability.

Home HIIT Workout for Runners

Warm up: 5 minutes

  • 1. Cat Cow Stretches x 10 – gently stretches and wakes up the spine.
  • 2. Air Squats x 15 – activates and boosts blood flow to the lower leg muscles.
  • 3. Deep Squat Hold – activates and stretches glutes, hamstrings, calves and lower back, promoting a full range of motion.
  • 4. Bear Crawl Hold x 30 – activates and engages core muscles.
  • 5. Walk out x 8 – stretches out and engages lower back, glutes and legs, activates the core.
  • 6. Jumping Jacks x 1 minute - warms up knees, calves and feet and raises the heart rate.

Main Workout: 15 minutes

  • 35 seconds on
  • 10 seconds off to transition to next movement
  • x 5 rounds with no breaks
  • 1. Kneeling Up & Down to Jump Squat - Builds strength and explosive power while helping to improve endurance and running economy. Boosts core and single leg stability.
  • 2. Burpee Variations – delivers full body conditioning, particularly engaging quads, abdominals, hamstrings and glutes, strengthens lower back.
  • 3. Walk Outs into Push Up – Boosts core stability, improves upper body strength promoting better running form.
  • 4. Reverse Plank Knee Raiser – Targets, glutes, hamstrings, abs and triceps and helps strengthen lower back for stability.

Sportsshoes.com’s #NoFunStandingStill AT HOME initiative features exclusive advice and workouts from our ambassadors and experts, helping runners and all fitness enthusiasts to stay motivated, fit and active – at home. Tune in via @sportsshoes Instagram for our latest livestreams covering everything you need to know from stretching and mobility to nutrition and motivating playlists.

For more advice and workouts for runners, check out our Running Hub.

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