If you’re short on time but want a full-body workout that hits cardio, legs, core, and upper body—all without equipment—this one’s for you. Run, Lunge, Repeat is a simple yet challenging 4-round workout that will leave you sweaty, strong, and proud. You’ll knock out 400-meter runs, 40 lunges, 30 sit-ups, and 15 push-ups per round—perfect for building endurance, burning fat, and boosting energy. Pro tip: put this workout on your calendar like it’s an appointment you refuse to miss. Prioritizing movement, even just 20–30 minutes a day, is one of the best ways to stay consistent and feel your best. Find all of our minimal equipment workouts here.

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Workout Description

At the start of the timer complete a 400 meter run. Then complete 40 lunges (20 on each leg). You can do these in place or walking. Be sure that your knee touches the ground every time. Next complete 30 sit-ups and finish the round with 15 push-ups. Repeat this for a total of 4 rounds.

Equipment Needed

• Plyometric box or elevated surface if modifying the push-ups
• Dumbbells for lunges if completing advanced

Modification Options

Beginner: Shorten the distance of the run to 300 meters if you’re unable to complete a 400 meter run without walking. Modify push-ups to an elevated surface or plyometric box. The higher your surface the easier the push-ups will be. The lower the surface, the more challenging. You’ll want to complete full range of motion with your chest touching the object in front of you (ground or box), every repetition. Choose a modification option that allows you to do this.

Advanced: Add dumbbells (25 pounds in each hand) to your walking lunges.

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