BOSU HIIT Workout for Runners

I have always been a big proponent of the BOSU Balance Trainer; it instantly adds challenge to any workout and encourages core engagement, balance and coordination.  In fact, I have consistently used the BOSU Balance Trainer in my weekly training regimen for over 6 years and counting (even before owning my own!) as I know that incorporating balance into my strength routine is important for my trail running, yoga, and just generally to have a happy, healthy body.

And in honor of cardio week for the 4 week #BOSUStrong challenge with Sweat Pink & BOSU, here is one of my favorite 20 minute cardio HIIT circuits designed for runners (and athletes). This circuit is a perfect compliment to logging miles (whether on your feet or your bike) and will help build strength, stamina, and stability.

• Warm-up jog: 3 minutes (10K pace)
• BOSU mountain climbers*: This move targets the core, shoulders and upper body while also getting the heart rate up! Start in high plank position (push-up position) with your hands on each side of your BOSU (dome facing up) and then begin to run in place, quickly bringing each knee into your chest for 1 minute.

• Sprint: 1 minute sprints (fastest pace you can manage for 1 minute)
• Repeat BOSU mountain climbers: Go for 1 minute and then hold the plank if you can.
• BOSU spider push-ups*: This move targets your upper body, obliques and core. Remain in  plank position (if possible), and then bend your elbows out to the side and lower your torso towards the BOSU. As you bend your elbows out to the side and lower your torso, bend your left knee and touch it to your left elbow. As you straighten your arms, come back to plank position with you left foot next to your right. Then lower your toro down and touch your right knee to your right elbow. Then return to plank position. Repeat 10 times.
• Sprint: 1 minute sprints (fastest pace you can manage for 1 minute)
• BOSU push-ups**: This move targets upper body and core. Remain in  plank position (if possible), and then bend your elbows out to the side and lower your torso towards the BOSU. Repeat 10 times.

 

• BOSU Speed Sqauts: This move targets the lower body, stabilizes the core and challenges balance. Standing on your BOSU dome side facing up, bend your knees and sink your body down towards the ground (keeping the weight in your heels and toes pointing up). Your booty should be sticking out behind you, and your torso still upright. Ideally, your thighs should be parallel to the ground. Rise back up to stand using your legs and keeping torso long, shoulders back. Do this 10 times (quickly).

 

• Reverse BOSU lunges with bicep curls: This move targets upper and lower body, core and challenges balance. Keep your body straight and shoulders back and relaxed. Put one foot on your BOSU (near the middle of the dome) and then step forward with the other leg, lowering your hips until both knees are bent at about a 90 degree angle. As you lower, curl your weights, contracting your biceps and then lower the weights to your sides as you inhale the body back up to start. Do 10 lunges with bicep curls on each side.

 

•  Sprint: 1 minute sprints (fastest pace you can manage for 1 minute)
• BOSU plank: Hold plank position for 1 minute (you can also add mountain climber legs for more challenge).

 

• Cool down jog: 2 minutes.
• Stretch

Whether you’re training for distance, short runs, trails or road, this is a great circuit to tone up the core and work on your stability.

Happppy Thursday and don’t forget to…STAY SWEATY friends!

XOXO,

Jamie

*Dome can face up or down for BOSU mountain climbers but for the purposes of this circuit, use your BOSU dome face up as it will make the transitions from one workout to the next more seamless.

**If you cannot do push-ups in full plank position, you can come down on to your knees.

Disclaimer: This post is sponsored by BOSU but all opinions expressed are my own. We truly appreciate all of the brands that support the Fit Approach (Sweat Pink) community. 

Also, if you are working out with a BOSU, please refrain from standing on the BOSU with the dome facing down.  Exercises like push-ups, mountain climbers and planks with the BOSU down are okay, but any exercise in which you need to stand on the BOSU should be performed with the BOSU dome facing up.