30-Minute Track Workout, No Equipment
Runs paired with bodyweight work, on a track or any measured stretch. No equipment at all.
What you need
None. A running track is ideal, but any measured stretch of ground works.
The workout
| Exercise | Sets | Reps |
|---|---|---|
| Run | 0.5 miles | |
| Walking lunges | 100 yards | |
| Run | 0.5 miles | |
| Burpee broad jumps | 80 yards | |
| Run | 0.5 miles | |
| Mountain climber pushups | 30 | |
| Run | 0.5 miles | |
| 180 squat jumps | 50 |
Coaching notes
- Repeat as many rounds as you want. One round is a solid 30 minutes.
- Scale the distances down before you scale the effort down. Half distances still work.
- A 180 squat jump is a squat jump with a half turn in the air. Land soft, reset, repeat.
- This one is deliberately hard. Walk the recoveries if you need to, I do.
This is general fitness content, not personalized medical or clinical advice. Check with your provider before starting a new program, particularly if you are pregnant, postpartum, or working around an injury.
Want a plan built for you?
These are free and always will be. If you want something designed around your own goals, labs and schedule, start with a free 15-minute call.