Bodyweight Tabata + 6 Indoor Workouts for Runners

You can workout from home and get a great workout! |

Today I’m kicking off something new. I’m very excited about it and I think you guys will really love it!

First off, I’ve got a fantastic at home workout to share with you. Gym memberships are great but there are some days when you can’t get to the gym. Say you have a sick kid at home. Or your day is jam packed with meetings/work/life. Or the blizzard of the century dumped two feet of snow on your town and your heart rate would be more elevated actually driving to the gym rather than when working out.

As you know, I think you can absolutely get a sweatastic workout at home with minimal to no equipment necessary. I haven’t had a gym membership in 6 years and still get my sweat on daily.

Second, this workout is the first of a new monthly workout round up! I teamed up with five phenomenal blogging friends to celebrate our love for running and working out and to give you guys some sweat inspiration. We’ll be bringing you these roundups on the 4th Wednesday of every month. Each roundup will have a different theme that’s perfect for runners and non runners alike. For our first one, we picked Stuck Inside Sweat Session!

FYI – While I am a certified professional, I am not your trainer. Listen to your body and it’s limitations. Please check with your physician if you are new to exercise or have any questions regarding your health and exercise.

Here’s what I’m bringing to the workout.

Try this bodyweight tabata the next time you are stuck inside and need a quick sweat session.

As always, be sure to do a 10-15 minute warm up before beginning the workout. Follow it up with an additional 5-10 minutes of easy movement for a cool down.

Here’s instructions for some of the exercises that might need explaining. If you need anything else explained, leave me a comment and I’ll get on it!

Rolling Plank – Start in plank position, forearms on the ground and legs extended behind you. Rotate your torso to the left side, rolling onto your left forearm and stacking your right foot on top of your left in a left side plank. Hold for 2-3 seconds, then return to start; hold for one second, then repeat on the right side.

Elbow to Knee Push Up – Start in push up position. Take your right knee towards right elbow while lowering your chest toward the ground. Return to starting position and repeat with left knee to elbow and lowering chest toward ground.

Frog Jumps – Start in a deep squat with heels and toes on the ground. Have your hands clasped in front of you. Jump straight up, mainly using the balls of your feet and go as high as you can. Land on the balls of your feet then proceed to start position with your butt almost touching the ground.

No equipment. No gym needed. No waiting for a machine. No excuses about bad weather. Just convenient, do-anywhere workouts, that will get your heart rate up, build muscle, and challenge your fitness!

And now, the fun part. Check out these kick ass workouts my friends came up with for when you can’t make it to the gym or are looking for something to supplement your running.

Are you excited for this? If so, please PIN and share with friends!!

Now, here’s a close-up of all the workouts. Go check them out!!

Check out these 6 workouts for runners the next time you need a quick sweat session while stuck inside.

A killer full body workout from Allie (Vita Train 4 Life). You gotta love a workout that starts out with Burpees!

Stuck inside sweat session - Vita Train 4 Life

A jump rope circuit from Laura, This Runner’s Recipes that will have your heart thumpin’ while your jumping’.

Stuck Inside Sweat Session - TRR

A high intensity workout from Sarah (Run Far Girl), that has form drills with a mix of kettlebell work.



Lunges, lunges, lunges. Nellie (Brooklyn Active Mama) shares ALL the lunges because that’s what makes a runner run strong!


Pendulum lunges, Sumo shuffle and Superman? Carly (Fine Fit Day) is handing out a superhero worthy, butt kicking workout.

Indoor workout pin exercises

What exercise would be in your favorite stuck inside sweat session?

26 comments on “Bodyweight Tabata + 6 Indoor Workouts for Runners

    1. A rolling plank is where you start in forearm plank, roll to left side plank, center, right side plank – holding each plank position for 3-5 seconds.

  1. Obviously I’m a big fan! Thanks for organizing this as I think it’s so helpful to have a bunch of workouts to chose from when you’re stuck at home!!

    PS – Sarah’s image isn’t showing up…??

  2. Thanks for these great workouts! Even though I would do these at the gym, I love to have something I can reference because I’m clueless when it comes to putting a workout “routine” together. Pinned!
    I hope there is one focused on the glutes coming up!
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  3. Hi, I’m an expat Aussie living and travelling in Asia. Where I live and travel there are not to many running friendly places. If I can’t find a good running track or park, my go to at home is my yoga mat and youtube videos on yoga and pilates. Thanks for sharing your workouts!
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