If you want to step up your training regimen and supplement your running, incorporate HIIT into your workout regimen. High-intensity interval training (HIIT) burns up to 30 percent more calories than steady-state workouts, boosts metabolism and oxygen capacity during exercise (or VO2 max), and builds total-body fitness.

To reap all of the benefits, do HIIT training workouts on your non-running days. Here are 4 options to help you get started.

Tabata HIIT Circuit Workout

This four-part HIIT workout combines Tabata circuits and an “as many rounds as possible” circuit. We love doing this HIIT workout at home because it’s quick, doesn’t require any equipment and gives you a full-body burn.

30-Minute HIIT Training

This routine includes a dynamic warmup to maximize your HIIT workout—which should be no longer than half an hour. You will need a dumbbell for this one.

HIIT Running Workout

If you just can’t get enough of running but still want to get the perks of HIIT, try this “speed up” sprinting workout, which includes three circuits of sprinting and walking (active rest).

Build Your Own

The options to create your own HIIT workout plan are limitless—some incorporate bodyweight exercises, others CrossFit staples. Variety is the spice of life, and there’s no wrong answer as long as you’re maintaining good form and enjoying yourself!

Always Remember to Warm Up

We know runners don’t always do a separate warm up before jumping into a run, but it’s important to remember to warm up your muscles before these HIIT workouts. This will help you get the most from your workouts and reduce your risk of injury. PHUEL can also help prep your muscles before workouts by activating muscle function, and it can help you recover post-workout by releasing muscle tightness and reducing muscle soreness. Learn more and order your bottle today.