HIIT, or high-intensity interval training, workouts are some of the best ways to burn fat, improve muscle recruitment and enhance cardiovascular performance. But wait there’s more! Turns out HIIT workouts can also help boost a runner’s pace and stride. Basically, consistent HIIT training can help you run faster and take longer, more efficient steps. Here are some HIIT moves that are specifically designed to enhance performance in these areas and help build overall endurance.
If you’re looking to simultaneously tone nearly all of your desired muscles (think calves, glutes, hamstrings, core, and quadriceps), this is your go-to move. “These will help build strength and power in the posterior chain (the back side) which will improve pace and stride,” says Hope Pedraza, ACSM-certified personal trainer, nutrition coach and founder of inBalance studio in San Antonio.
Start in a squat position with your heels hip-width apart, knees bent and hips back. Next, power from your glutes and hamstrings to jump straight up, fully opening the hips before landing back in the squat position. For an added challenge, Pedraza recommends holding a weighted ball or dumbbell while you jump!
What differentiates a power lunge from a regular lunge is your stance and positioning, as well as your speed and intensity. “Just like the jump squat, this exercise starts static (stationary) and then requires you to power from your hips and glutes to jump,” says Pedraza. “It will build strength around that hip complex to improve pace and stride!”
Start in a lunge with your right leg in front and your left leg in back. Jump up off the ground to switch legs, landing with your left leg in front.
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