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8:23 PM on Thursday, September 20, 2018   •   Edited

Strengthen: HIIT for Cyclists & Runners (New Workout)

We're excited to announce a new 3 workout series for our Strava club members. Follow the workouts using the images provided, or follow the workouts with videos in the Sworkit app.

Workouts in this series:
1. Prepare: Dynamic Warm-up
2. Strengthen: HIIT for Cyclists & Runners
3. Protect: Core & Back Strength

Use this exclusive link for Strava members to get an exclusive 6-week trial to Sworkit:

Why this Strengthen: HIIT for Cyclists & Runners workout is great:
This full body HIIT workout is specifically designed with athletes in mind. Build lower body strength, upper body endurance, and overall core stability in as little as 5 minutes each day.

How to complete this workout:
Do each exercise for 30 seconds each, with 5 seconds rest in between each exercises. Take a 30 second break after every 5 exercises. 9 minutes total time. No equipment needed.

Trainer Tips for each exercise:
Jumping Jacks - Jump your feet out to the sides so they are about one meter apart, at the same time, swing your arms out to the sides and up above your head. As soon as your feet land out to the sides, jump them back together and swing your arms back to your sides for an awesome full body cardio move.

Burpees - Crouch down and put your hands on the floor. From there, jump your feet out behind you to straighten your legs. At the same time, bend your elbows and lower your chest to the floor. Press yourself back up and jump your legs in underneath you, landing with your feet at shoulder width. Then stand up and jump as you clap your hands above your head.

Squats - With feet at shoulder width, sit your hips back and down, bending your knees and push them out to the sides a little. keep your chest up. Lower down until your hips are level with your knees and your thighs are parallel to the floor. At the same time, reach your arms out straight in front of you to shoulder height. Then return to standing and repeat.

Mountain Climbers – In a push up position, keep your arms straight, and step one foot up underneath your chest. Then simultaneously switch feet by jumping the back leg up and the front leg back. Keep your shoulders lined up above your hands the whole time.

Front Kicks - Raise your arms up in front of you to shoulder height. Lift your right leg straight up in front of you. Aim to get the foot up to hip height. Then return your lifted (right) leg back to the floor and repeat on the other leg, alternating legs for the duration.

Bend and Reach - With your feet at shoulder width, reach your arms up above your head. From this top position lower your arms down and at the same time, sit your hips back and bend your knees to lower down into a squat position. Aim to touch the floor with your hands and keep your heels on the floor. Then stand up and raise your arms overhead to return to the start position. Keep this movement going at a steady, controlled pace for the duration of the movement.

Fast Feet - With your feet at hips width, lower your body down into a half squat position and reach out with your arms in front of you. Lift up your heels so you are on the balls of your feet. Hold this body position, then start running as fast as you can on the spot. Stay low as your run and feel the burn in your quads.

High Knees - With your arms held out in front of you at shoulder height, start running on the spot as fast as you can by lifting your knees up to waist height for each stride. Stay up on your toes and keep your back upright and straight, avoid leaning backwards and keep your arms as still as possible.

Squat Jacks - Jump your feet out sideways and open your arms out to the sides. When your feet land out wide, bend your knees and hips slightly to lower down into a quarter squat. From this wide position, jump your feet back in to hip width and cross your arms in front of your chest, ready to jump out wide again.

Push-up and Rotation - Start at the top of the push up position, bend at the elbows to lower your body towards the floor, then push your hands into the floor, keeping you body tensed, to press back up. As you get to the top of the push up, lift one arm up, rotating into a side plank position with your arms. Keep going with this push-up, side plank movement, alternating sides in between each push-up.

Iron Mike - This exercise is like alternating lunges except you jump to switch feet between each lunge. Also, hold your hands behind your head to encourage you to keep your chest up during the exercise.

Plank Jacks - Start off in a high plank position.Then, whilst maintaining this strong plank position, jump your feet out to the sides, pause there and then jump them back in together. Keeping jumping them in and out for the duration of the exercise.

X Drill Rotations - This cardio and lower body exercise is a combination of a squat and a rotating 180 degree jump. Feet at shoulder width, raise your arms up out the sides for balance and turn your upper body 90 degrees to one side. Then squat down and jump up to rotate your lower body 180 degrees so that you land with your feet and hips facing the other way, but your upper body and head are still facing the same direction. It will help if you pick a point on a wall or something fixed to focus on as you do this exercise. Repeat to return to the first side and keep going for the duration of the exercise.
Grapevine - Step your left foot behind your right foot. Then take a side step with your left foot and then cross your right foot over the front of your left, then take another side step with your left foot, repeat this sequence for 3-4 steps to your left, then reverse the sequence (stepping your right foot out and crossing over with your left foot) to move back across to the right hand side. Carry on moving side to side for the duration of the exercise.

Get more in-depth information about all of our exercises at

Strengthen: HIIT for Cyclists & Runners | Build new strength daily to reach peak performance.