If you want to torch calories and tone your tush, running is one of the most effective forms of exercise. The problem is, it leaves your upper body and core high and dry, and if you forget to stretch, you're left with tight, tense muscles that could suffer an injury that keeps you from lacing up your sneaks. Here's a 60-minute running workout that includes one-minute strength-training intervals as well as a short stretching session at the end.
0:00-5:00 — Warmup — brisk walking
5:00-15:00 — Run (fast pace)
15:00-16:00 — Push-up walks
16:00-21:00 — Run (fast pace)
21:00-22:00 — Plank with arm and leg reach
22:00-27:00 — Run (fast pace)
27:00-28:00 — Mountain climbers
28:00-33:00 — Run (fast pace)
33:00-34:00 — Burpees
34:00-39:00 — Run (fast pace)
39:00-40:00 — Three-point touches
40:00-45:00 — Run (fast pace)
45:00-50:00 — Cooldown — walking
50:00-60:00 — Stretch session
Wide-Legged Tipover Tuck
Targets: hamstrings, lower back, chest, and shoulders
One-Armed Camel
Targets: quads, abs, and shoulders
Open Lizard
Targets: hip flexors and hips
Butterfly
Targets: hips and lower back
Half Wheel
Targets: quads, abs, chest, shoulders, and neck
Seated Spinal Twist
Targets: lower back and chest