Fun Running, Plyometric, and Bodyweight Workout

This fun running, plyometric, and bodyweight workout can be done indoors with a treadmill or outdoors, and consists of running intervals interspersed with bouts of high intensity plyometrics and bodyweight exercises to get your heart pumping and endorphins flowing! 

Fun Running, Plyometric, and Bodyweight Workout Details

This workout is perfect for those who find logging mile after mile a bit boring, or those who enjoy running, but want to mix things up by injecting their runs with some hight intensity interval training in the form of plyometrics and other bodyweight exercises, such as push-ups and core work. 

I would say that the difficulty level of this workout is intermediate to advanced, given that there is a high intensity combination of running and jumping in it.

It consists of five running intervals, each lasting five minutes. In between each running interval, you’ll do three plyometric (jumping) and bodyweight core/arm exercises, before running for another five minutes. You’ll complete a total of five of these intervals, with the workout lasting a total of 40-45 minutes when rest breaks are factored in. And for an extra long workout challenge, repeat this entire workout twice! 🙂 

The goal with the running intervals is to run at a comfortably hard pace, but not so hard that you are exhausted for your exercises. The pace that you run is dependent on your fitness level, but you should be running at least one kilometre in each running interval if you are a novice to intermediate runner. (Beginners may be slower, which is totally okay. Don’t worry about pace; rather, focus on running at a comfortably hard pace for five minutes. And the goal with the plyometric and bodyweight exercises is to do them in sequence, resting as little as possible after each set. 

The goal is to rest as little as possible throughout this workout, but don’t be afraid to take a short break of 30-60 seconds after completing each interval if you’re feeling extremely tired. Good form is more important than rushing through the workout. 

Be sure to warm up with some easy jogging and dynamic stretching for at least five minutes before starting your first running interval. 

For the less well known exercises, I have included links to YouTube tutorial videos. 🙂 Happy running and jumping! 

Interval 1

• Run for five minutes at a comfortably hard pace, or approximately one kilometre.

Then do the following:

• 20 push-ups
• 20 burpees without pushups
• 20 squat jacks

Interval 2

• Run for five minutes at a comfortably hard pace, or approximately one kilometre. 

Then do the following: 

• 20 froggers
• 20 switch kicks (20 per leg//2 kicks counts as one rep)
• 20 leapfrog squats

Interval 3

• Run for five minutes at a comfortably hard pace, or approximately one kilometre. 

Then do the following: 

• 20 power jumps
• 20 power knees (20 on each side, for 40 total)
• 20 ski abs

Interval 4

• Run for five minutes at a comfortably hard pace, or approximately one kilometre. 

Then do the following:

• 20 push-up jacks
• 20 jabs with tuck jump
• 20 high plank oblique knee to elbow 

Interval 5

• Run for five minutes at a comfortably hard pace, or approximately one kilometre. 

Then do the following:

• 20 hit the floor tuck jumps
• 20 plange push-ups
• 20 lunge jumps 

After you complete the last interval, give yourself some time to cool down, and give yourself a pat on the back: This was a tough workout! 

I’d love to hear how you liked it- feel free to comment below! 

You can find all of my workouts here.

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