10-Minute Bodyweight Pyramid Workout for Runners
It’s that time of year again – holiday parties, below freezing temperatures, no sunlight after 4:30 p.m., last-minute shopping, and so many other excuses to not fit in a workout. But we’re runners and we’re hearty and we don’t give into excuses.
If the weather is dangerously cold or you don’t have enough time to fit in that 5-mile run, do this 10-Minute Bodyweight Pyramid Workout instead. It’s a great heart-pumping, sweat-inducing workout that requires absolutely no equipment.
10 minutes doesn’t sound like a lot of time, so you may be asking, “is it even worth it?”
Plus, short bouts of high-intensity training can offer you benefits that steady state cardio (like a 30-minute run) doesn’t. Some of the benefits of high-intensity training is that it can help you to:
- Burn more calories in a shorter amount of time
- Increase aerobic capacity
- Boost metabolism
- Continue to burn calories after the workout is complete
Both high-intensity and steady state training have their advantages and disadvantages, so it is important to switch it up from time to time.
This 10-Minute Bodyweight Pyramid Workout is made up of just three exercises: burpees, squats, and pushups. AKA, all of your favorite things. The burpees are the high-intensity/cardio piece of the workout whereas the squats and push-ups are the active recovery/strength building.
You’ll do all three exercises in each round starting with 2 reps, building up to 10 reps, and decreasing back down to 2 reps (2-4-6-8-10-8-6-4-2). You know, like a pyramid. By the end of this workout, you will have completed 50 burpees, 50 squats, and 50 push-ups. High-five for you!
The Exercise Cues
Lower down into a squat position and place your hands on the ground in front of you. Kick your feet back into the push-up position and lower your body to the floor. Raise your body back up and return your feet back to the squat position as quickly as possible. Immediately jump up as high as you can.
Stand with feet hip-width distance apart, toes pointing forward. Squat down by bending your knees and flexing your hips, keeping your back straight and your knees behind your toes. Lower until your thighs are parallel to the ground. Engage your glutes and rise back up to starting position.
Begin in push-up (plank) position. Keeping your body in a straight line with your core engaged, slowly lower your body while bending your elbows to 90 degrees. Push your body back up to starting position.
As always, feel free to ask any questions in the comments section.
I hope you enjoy this 10-Minute Bodyweight Pyramid workout with it’s mood-boosting, calorie-burning effects. Don’t let these cold, dark, stress-filled days get the best of you!