DAME KELLY HOLMES’ HIIT WORKOUT CHALLENGE

Whether running for fun, fitness, or to be fast, efficiency is key. A strong core helps runners with their stability, balance, posture and overall control.

HIIT (High Intensity Interval Training) is a workout where you have intervals of rest plus intervals of maximum effort. It’s good for endurance and burning fat quickly.

Body-weight training will test both your aerobic and anaerobic fitness. Here’s a challenge for you from Dame Kelly Holmes’ Running Life.

• Do as many high knee

sprints as you

can in 20 seconds

Rest for 10 seconds

• Do as many squats

as you can in

20 seconds

• Rest for 10 seconds

• Do as many press-ups (page 116)

you can in 20 seconds

Rest for 10 seconds

• Do as many burpees

as you can in

20 seconds

• Rest for 10 seconds

• Do as many Russian twists

as you can in

20 seconds

• Rest for 10 seconds

• Do as many jump squats

as you can in

20 seconds

• Rest for 1–2 minutes

• Repeat the circuit 2–3 times

• Finish the session with a

10-minute cool down

• Record your result in your

diary/journal then, during

your next session, aim to

beat your record!







More exercise challenges and workout tips in Dame Kelly Holmes’ Running Life.

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