Shuttle Runs for Fitness

This shuttle running workout is one of the best for cardiovascular fitness improvements. Total time taken is 30 minutes including a warm up and cooldown.

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Place 5 markers 20 metres apart in a straight line so that it is 80 metres from the first to the last.

As per all workouts, warm up first with 5 minutes of easy paced activity such as jogging, easy skipping, star jumping, bodyweight squats etc to raise your heart rate.

Begin at the first marker and run as hard as you can to the second marker, go around it and walk quickly back to the first.

Now run as hard as you can to the third marker and again, go around it and walk quickly back to the first.

Repeat to the 4th and 5th markers walking as quickly as you can back to the first one each time.

When you have done all 5 markers, start again. Try to go harder this time, really push yourself. Fitness improvement and fat loss will benefit more the harder you can go.

Continue for 20 minutes total.

The walking period is like a mini rest-dont walk too slow, you want to keep you heart rate up high to make this workout really effective.

Finish with a couple of minutes walking and 5 minutes of all over stretching. Don't neglect this.

As you get fitter, you may want to increase the distance between markers or the number of markers overall.