Skip to content (Press Enter)

The Ultimate At-Home Workout with The Running Channel

This home workout featuring coaches Anna and Andy from The Running Channel can be done anywhere, and no equipment is required. It focuses on strength building which in turn can help prevent common running injuries.


Start with a warm up:

Walking High Knees

Backward Lunges

Running on the Spot (running in place)

Jumping Jacks

Running on the Spot (running in place)

Butt Kicks

Running on the Spot (running in place)

High Knees

Running on the Spot (running in place)

Rope Climbers

For the main workout:

Perform three rounds of all movements below with 60 seconds (one minute) of rest between each round.

Performa each exercise for 45 seconds with a 15-second rest in between.

Skater to Squat Jump

Mountain Climbers

Jumping Lunges

Russian Twists

Glute Bridges

Plank Shoulder Taps

For a restorative cool down, take yourself through our restorative yoga sequence below:

https://www.youtube.com/watch?v=vMTgoxt7NNg&t=72s