Runner's World (UK) - - Weight Loss -

Re­search proves weight train­ing, when com­bined with run­ning, can boost your calo­rie burn more than run­ning alone. Use this 10-step, 20-minute work­out from coach Jenny Had­field, co-au­thor of

Run­ning for Mor­tals (Ro­dale) to tar­get strength, bal­ance and mo­bil­ity, so you can torch more calo­ries and run faster.

Do the 10 strength moves back to back, per­form­ing each move for one minute, with 15 sec­onds’ rest be­fore mov­ing to the next. Re­peat the se­quence two or three times per week for three to four weeks. As you gain strength, ratchet up the in­ten­sity of the pro­gramme so you keep im­prov­ing. When you’re ready, do the cir­cuit in re­verse. Af­ter three more weeks, change it up again by per­form­ing all the lower­body ex­er­cises con­sec­u­tively, fol­lowed by the up­per-body moves, then fin­ish­ing up with the core work.


Lie face down on the floor with your arms over your head and legs straight. Lift your arms and legs off the floor and hold for five sec­onds, then re­lease. Re­peat the move slowly.


Stand­ing with your feet hip-width apart, lower into a squat, fo­cus­ing on keep­ing your weight back over your heels. Press and ex­tend your legs, then press up onto your toes for a calf raise. Re­peat slowly.


Start in press-up po­si­tion (or on hands and knees in mod­i­fied press-up). Press up and ex­tend arms straight, hold for five sec­onds with a neu­tral body align­ment, then lower slowly back down. Re­peat slowly.


Stand on your right leg and bend over, reach­ing your left hand to­wards your right toes (stretch out your right arm for bal­ance). Stand and bring your left knee high and left arm straight up. Re­peat on the other side.


Lie face down, fore­arms on the floor. Push up so your el­bows are un­der your shoul­ders and your arms are bent at 90 de­grees. Hold your body in a straight line from your head to your feet.


Lie on your back, hands by your sides. Us­ing your glutes, lift your hips off the floor un­til you make a line from your knees to your shoul­ders. Pause for a few sec­onds and lower back to the floor. Re­peat slowly.


From plank po­si­tion, shift to your side on your left el­bow, with your feet stacked, and hold the side plank for 30 sec­onds. Re­peat on the other side.


Lie on your back, arms over your head, legs bent, feet on the floor. Crunch and raise your legs slowly to­wards the ceil­ing. Reach your hands to­wards your toes and lower back to start­ing po­si­tion. Re­peat slowly.


Stand with your feet hip-width apart. Step for­ward. Bend your front knee un­til your thigh is par­al­lel with the floor. Push through your front heel to re­turn to the start­ing po­si­tion. Do one minute on each leg.


Be­gin­ning on your hands and knees, slowly raise your right bent leg up to the side, pause, hold for two sec­onds, then slowly re­lease down. Re­peat the move for 30 sec­onds and then do it on the other side.

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