Endurance Training Without Running: The Afraid of the Dark Workout

Hi guys!  Cross Country season has ended, so it's time for home workouts again!  Yay!  My favorite exercise is running, but since the days are getting shorter and the only time I can run is between 3:30 and 6:30 (during which you'll probably find me crying over math doing homework), I find myself in the dark of night (7:30) with energy to run but without the ability to do so.  Instead, I created a workout that's perfect for 5k conditioning: a thirty minute long, High Intensity Interval Training Session that works your hamstrings, calves, quads, abs, and cardiovascular muscles so that the running benefits are recreated in your own home.  Here's how I did it:

This actually freaks me out quite a bit.

Afraid of the Dark Workout:
Time: 30 minutes
Style: HIIT; Cardio
Works: Legs, Abs, Shoulders

I set my Interval Timer (from Gymboss) for 15 rounds of two 1 minute intervals, or 30 rounds of 1 minute intervals.  Every two minutes, I alternated between a strength and cardio move, usually choosing it right during that interval to keep it interesting.  If you are not as familiar with many cardio or strength exercises, or prefer to have more structure for a workout, here are some options for you to pick from:

Cardio:

• Jumping Jacks
• Butt Kicks
• High Knees
• Plank Jacks
• Burpees (with or without a pushup)
• Squat Jumps
• Jump Lunges
• Skaters
• Side Jump and Kicks
• Half Burpees
• In and Outs
• Knee Drives
• Mountain Climbers
• Jump Tucks
• Scissors

Strength:

• Textbook Press (or dumbbell)
• Lunges
• Squats (Narrow, Hip Width, or Plié)
• Plank
• Push Ups
• Triple Kicks (Front, Side, Behind/ Right)
• Triple Kicks (Front, Side, Behind/ Left)
• Squat Pulses (Narrow, Hip Width, or Plié)
• Squat Holds (Narrow, Hip Width, or Plié) or Wall Sits
• Side Planks
• Crunches (Regular, 90 degree, or Feet Extended Above Hips)
• 6 inches (a hold of your feet six inches below the ground while you're on your back)
• Textbook Tricep Extensions
• Bridge
• Plank Tilt (in elbow plank, tilt your hips to the side until they touch the floor; alternate)

And just do various exercises until you reach thirty minutes!  This is good for building endurance because there are no breaks during this workout, as well as strengthening your muscles while improving your cardiovascular health.  It's also very fun and can be adapted to suit anyone's exercise habits.  The cardio and strength lists are just suggestions!  Another thing that's nice about this workout is that the only "equipment" is a textbook or two, or anything heavy- or more pushups and planks! 

Remember to stretch after this workout!  One day, I'll post a stretching video so that you know some good stretches to do after these kind of workouts and how to do them properly.  In fact, I should go stretch right now...

Which exercise did you find the hardest?  Which interval felt like it lasted the longest?

(The hardest exercise for me were the repeated intervals of planks!  Those made me shake!  The 'longest' interval was the squat holds- thirty seconds in and my legs were on fire.)  

...and...

What are you going to be for Halloween?

Have a nice Halloween tomorrow!  Enjoy it!