Mini Shuttle Run + Push-Up Workout

If cardio is part of your weekly exercise regimen, you're more likely to see results if you periodize your cardiovascular training program. That’s because your body eventually adapts to the physical demands of cardio.

If you’re in an aerobic rut, try breaking your cardio training into three sessions to include an interval training session, a fast paced session, and a continuous low intensity session.

Interval training workouts are a great way to burn fat and spice up your cardio, and this Mini Shuttle Run + Push-Up Workout is effective and hardcore.

Shuttle runs, a popular training technique for sports that involve short bursts of speed, help develop acceleration, speed and anaerobic fitness. You’ll need to do these outdoors (the park, a local track or in your yard), or a gymnasium.

Place markers (you can use cones) at roughly 30 feet, 65 feet, and 100 feet intervals.

First, run to the 30 feet marker first, touch the ground, and run back to your starting point. Drop and do 10 push-ups (on you knees if you’re a beginner, 20 standard ones if you’re advanced).

When you’ve completed your push-ups, run to the 65 feet line, touch the ground, and run back to your starting point. Drop and do your push-ups again.

Finally, run to the 100 feet marker, touch the ground and run back to your starting point. Drop and do your push-ups again. That’s one set.

The faster you sprint, the harder the workout. The point is to hustle to your markers, not trot! Repeat this routine 3 times for a great interval workout. If you’re more advance, go for 5 sets.

Do the mini shuttle run + push-up workout with a friend and compete for time, or challenge your kids to join you for fun.

Record your time over the same course to track your progress and see if you’ve gained speed and agility.