Some days you just need a quick workout. Whether it’s because you woke up late, have a really busy day, or just are too excited to fill your day with other things and don’t want to bother with the time, and hassle of the gym, there’s many reasons to have a few effective, no equipment workouts at your disposal. Last week, I woke up late on one of my school mornings and knew I had to get my butt into gear, get out the door and power through something quick and effective.
My day just isn’t the same if I don’t start it with a run: I’m more anxious, irritable and less patient, and I feel less able to cope with things that come my way that maybe aren’t what I planned. As a result, when I’m short on time, I maximize effectiveness, and tend to try a HIIT option for my run (number 1 and 3 below are my favourite!). But if you’re not into that, maybe you want to try a bodyweight workout? Or maybe you want to do more of a boot camp obstacle course style run? Whatever your preference, here’s 4 no equipment necessary workouts for you to be familiar with and call upon on those busy days. Or just on the next hot summer day when you’d rather be at the beach!
- Ratio runs
This is one of my favourite types of runs to do for speed work, or when I am pushed for time and have to cut my run a little shorter than usual. The concept is simple: you are doing a ratio of tempo runs to recovery runs. I typically do 60-90 second tempo to 30 seconds recovery, but you can do a 1:1 ratio (30 seconds tempo, 30 seconds recovery), 1:2 (30 seconds tempo, 60 seconds recovery), or play around with the time intervals and do 45 seconds instead of 30. The point is that your recoveries are short, and that you are cycling through and running the whole time – no break between each one. If you find it easy and aren’t getting fatigued, increase your tempo run time, or decrease your recovery time. This is a great workout to help increase your speed and endurance.
2. Bodyweight challenge
This is a great workout to do on its own when you only have a short window of time o workout, or is also great for after your cardio to add in some strengthening work to your fitness routine. If you are doing it following cardio, you can omit the runs. Repeat the workout as many times as you like to reach your desired workout time.
3) Hills and Legs
I always feel like if hills are already working my legs, I may as well make it completely worth it and work my legs more after I’m done hill runs. Note on the hill runs that you do the first 10 sprinting up the hill and recovering on the way back and you do the second 10 sprinting down the hill and recovering on the way up. The latter is good for practice in races for when you get to the top of the hill and are tired, but still need to give more to maintain (or gain) your place.
4) Obstacle Course Run
A great workout for when you don’t feel like running long and are a bit tired, as you get breaks from running to complete the other obstacle course events. Don’t mistake a shorter run for an easier workout though . . .