For this one, a simple bodyweight workout: run a mile as fast as you can.
The catch — you’ll stop every sixty seconds and do a set of air squats. The clock continues, though, so you’ll need to get through the squats as quickly as possible and get back to your run.
The clock only stops when you’ve covered one mile.
- Beginner: Do 10 Air Squats every Minute
- Intermediate: Do 15 Air Squats every Minute
- Advanced: Do 20 Air Squats every Minute
Select a difficulty that is appropriate for your current fitness level.
To perform an air squat:
- Start at standing with your feet at shoulder width and your weight slightly biased toward your heels.
- To begin, sit back as if you’re sitting in a chair, pushing your butt back and down.
- As you sit back, push your knees outward (without moving your feet). This will create room for your hips. Be sure to keep your eyes level and your chest up, creating a flat back.
- Sit back until your upper leg is just below parallel with the ground.
- Return to standing.
To reduce the difficulty of this workout:
- Choose a distance shorter than 1 mile. If you’ve got less distance to cover, you’ll spend less time doing air squats, reducing your overall training volume. You could choose a half mile, three-quarters of a mile, or any other distance that makes sense to you.
- Pick a lower number of air squats to complete every minute. If 10 is too many, choose an achievable number. 3, 5, or 7 will still provide a challenge for newer athletes.