Are you ready for a running challenge? Try this special running workout and get your body into amazing shape. All you need is a track, or any 400 meter flat surface, and of course a running partner to feel motivated.
The Warm-Up:
Jog at 50 percent effort for 5 to 10 minutes.
The Workout:
The workout includes 10 x 400m run, each followed by 10 burpees.
Run 400m (one lap of the track, or 1/4 mile) at 100 percent effort. Instead of a recovery, perform 10 burpees. Repeat this sequence 10 times.
The Cooldown:
After your last lap, jog one loop of the track and then hold a forearm plank for as long as you can (try doing a plank for 2 minutes).
Repeat this workout every two weeks and measure your progress in speed. Also measure how long you can hold your plank. By the end of this workout, you will have run 2.5 miles and done 100 burpees.
Congratulation!
See more: 4 Minutes – 28 Days Challenge: Melts Fat and Tones Your Muscles