You don’t have to hit the gym to get a super-intense lower body and glutes workout. Stronger muscles in these areas will be able to respond to the exertion of running better, and with increased flexibility and agility, your running form will naturally result in higher speed. Building your muscle and core strengthen is hard work, but if you aim to compete in races, it’s the bridge that must be crossed.

Great short fat burning workout using a hopscotch board that targets stubborn butt and legs problem areas. In addition you could try jumping jacks, box jumps, burpees, knee-tuck jumps and skipping, which are improving your response time for certain movements, such as the lift-off from the ground or your landing.

While squats chiefly work on the glutes, depending upon the variation you choose, it can also be an effective workout for your quadriceps, hip muscles, and calves, which will play a vital role in giving you that pace and speed. A particular variation that provides a great stretch to the inner thighs while working your hips, thighs and butt is the lateral squat. Essentially a combination of a squat and a lateral lunge, this stationary routine is excellent for toning the legs and improving overall balance.

Core workouts
A strong core helps you ward off injuries, by maintaining the crucial balance between your upper and lower body and aiding coordination. Core workouts such as planks, crunches, Spiderman pushups and hip rotations will enable your body to get stronger. Do the planks after your run to cool down and add more strength to those crucial abdominal muscles. You don’t even need to step out of the home to do these.

Step workouts
Step aerobics is more than seeing how fast you can run up and down off a certain height. With a well-rounded program you can manage your weight, tone muscles and even burn up to 10 calories a minute. Regular sessions on the step will provide both cardiovascular and muscular endurance, which translates to faster times over a longer period! The only hurdle in step exercises is getting the actual accessory i.e the step. If you have a gym membership, you will have easy access to one.

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