Posted on March 26, 2019 by Josh Puttock

We touched upon the benefits of a hybrid workout earlier this month, as well as discussing nutrition for a running training schedule. Now we’re putting the two together with a hybrid workout for the runner. The exercises below can of course be altered and changed depending on your personal preferences and training facilities, but we advise that you try and choose a dry day!

All you will need in terms of equipment are jumping ropes and a good yoga mat.


Start indoors with the following:

Treadmill – 1 set/10-15mins

Time to warm up. Start off walking on a slight incline and get moving for 10 – 15 minutes. Starting slow will get the blood pumping and give you a chance to sort out your breathing rate.

StairMaster – 1 set/10mins

Your body should be well warmed up by now, so swap over to the StairMaster for 10 minutes of climbing. StairMasters are great for working your glutes and thighs and are guaranteed to make you sweat.

3-minute rest

Treadmill – indoors (1 set/20mins)

Back on the treadmill, but at a flat incline. This time, up the tempo to a quick jog for 20 minutes.

3-minute rest


Take the workout outside, brining your yoga mat and jumping ropes with you:

Jumping ropes – 2 sets of as many jumps in 1 min, with 45 sec rest between

Great if you’re pressed on time and need to work up a sweat quickly, jumping ropes burn calories fast and promote cardiovascular endurance.

5-minute rest

Mountain climbers – 1 set of 20

A real tough one to crack on with straight after ropes, but another great way to burn fat while targeting the abdominal muscles. Keep switching legs and begin to pick up the pace until it feels a little like running in place, in a plank position.

5-minute rest

Long jump with jog back – 2 sets of 10 with 30 sec rest between sets

Swing both arms back and then forward to jump as far as possible, landing lightly on the balls of your feet. Now, as quickly as possible, jog backward to starting place and repeat.

3-minute rest

Plank – for as long as you can

The end is in sight! Plank for as long as your body allows, keeping a good posture throughout, straight back and don’t allow those hips to dip!

3-minute rest

Wind down/stretch

Lie down flat on your back and simply breath fully in through your nose and out through the mouth. Do this until your heart rate slows, then proceed to stretch for 5 or so minutes to release the lactic acid.


Image: William Chouqette,