Quick & Effective: At-Home Circuit Training for Runners

You don’t need a gym to stay strong and run-ready. Circuit workouts are a great way to build strength, improve endurance, and balance out your running routine—all from the comfort of home.

Here’s how to create a simple, effective circuit that supports your running goals.

Why Runners Benefit from Circuit Training

• Supports strength in key muscle groups like glutes, core, and hamstrings

• Improves cardio endurance without additional running miles

• Helps prevent injuries by addressing imbalances

• Can be done in under 30 minutes, no equipment needed

Sample Runner-Focused Circuit

• High Knees or March in Place – 1 minute

• Bodyweight Squats – 15 reps

• Push-Ups (on toes or knees) – 10 to 15 reps

• Glute Bridge Hold – 30 seconds

• Reverse Lunges – 10 reps per leg

• Forearm Plank – 30 seconds

Repeat the circuit 3–4 times. Rest for 30 seconds between exercises and 1–2 minutes between rounds.

Final Thoughts

Adding quick strength circuits to your weekly routine can help you run stronger, recover faster, and stay injury-free. Mix in different exercises each week to stay challenged and keep it fun.

Check back soon for more cross-training ideas, strength routines, and recovery tips on the Team Brookline blog.