Be Well Workout of the Week: The Ultimate 30-Minute Track Workout

Because when it's 65 degrees in December, you're kind of obligated to take your workouts outside.

So I guess if it’s going to be 65 degrees outside in the middle of December, we should probably take advantage of the wonderful (and insane) weather and work out outside this week, right? For this workout, you’ll need to find a track for the sprints you’ll be doing in between rounds of exercises (and if you can’t find a track, don’t worry, you can do this inside with some cardio equipment instead).

You’re going to start off with a nice warm-up jog, taking a few laps around the track before the real fun begins. Then, for the workout, put 30 minutes on the clock and complete the following circuit as many times as you can in those 30 minutes. If you’re just starting out and sprinting isn’t really your thing yet, challenge yourself to a power walk or jog to get around the track and work as fast as you can to get through the exercises. Good luck everyone!

The Ultimate 30-Minute Track Workout

10 knee drive hops (on each side)
10 rotating push-ups
10 sprinter sit-ups (on each side):
10 side-to-side jump squats (on each side)
5 burpees with squat jump for distance
10 ab twists on each side
Sprint 1 lap (or a quarter-mile if you’re on a treadmill)

Explanation of exercises: 
Click links for how-to videos.

Knee drive hops: Standing on your left leg, drive right leg back, as if you’re doing a reverse lunge, and bend your left knee enough to touch the ground with your right hand. Drive right knee up back up toward your chest as you stand tall and hop off the left foot. Do all reps on the left before switching to the right.

Rotating push-ups: Do a push-up, lift one arm at the top of your push-up, rotate your chest towards the ceiling, look up at your hand, put your hand back down, do a push-up and repeat on the other side.

Sprinter sit-ups: Start laying flat on your back. Lift your chest for a full sit-up and drive your left knee to your chest. Lay back down, lift your chest and drive your right knee to your chest.

Side-to-side jump squats: Start in a squat on a line in one of the track lanes. Jump laterally to land in a squat on (or past) the line next to you, then jump back to where you started.

Burpees: Just like an up-down in football. Put your hands on the ground, jump your feet out behind you so you’re in push-up position, hit your chest to the ground, and bring your feet back in, stand up. (In between each burpee, do a squat jump and see how far you can get from where you started.)

Ab twists: Sit on the floor with knees bent, heels pressing into the ground. Lean back slightly and use your abs to twist side to side.


Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every week right here on Be Well Philly.

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