Bodyweight Strength Training Exercises For When You’re Low On Time

Do you feel like you have no time to fit both cross-training and running into your training schedule? We hear you. Cross-training does not have to be an all-or-nothing undertaking. Below, I’m sharing a few of my favorite bodyweight exercises that you can add to the mix at the end of your run. Surprise: these aren’t planks! Feel free to mix and match exercises after your next run. Perform one set (10 to 15 reps) of each or do two sets of your favorites.

Related: 6-Move Strength Training Circuit For Runners Of All Levels

Walkouts (Inchworms)

Target: Core, abs

Fit Tip: Keeping legs straight (with knees soft), walk hands out to a plank position, then walk your hands back in.

Dips

Target: Triceps

Fit Tip: Keeping shoulders relaxed and down, bend elbows backwards. Try these using a bench or coffee table.

Push-ups

Target: Triceps, core, chest

Fit Tip: Starting in the plank position, lower your body up and down from your elbows.

Standing Cross-Crunches

Target: Abs

Fit Tip: Bring your right knee to your left elbow, then reverse.

Calf Raises

Target: Calves

Fit Tip: Rising up on your toes, drop your heels, keeping knees soft. Try doing these on a curb or on a stair.

Jackknives

Target: Core, abs

Fit Tip: Pull in and push out from the hips.

Bridges

Target: Glutes

Fit Tip: Keep your weight on your heels and lift your body up and down.

Related:

The Do’s And Don’ts Of Strength Training For Runners

12 Strength Training Moves For Runners

Ask The Coach: Strength Training Makes Me Too Sore To Run